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Copy 1 






A SYSTEM OF 



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HYSicAL Culture 1 




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Superintendent of Physical Culture, Public Schools, Kansas City, Mo. 
(THIRD EDITION) 




P^II^ST BOOIK 



Free Gymnastics 



Kansas City, Mo. 

'KANSAS CITY PRESSE. 

Cor. i2th and McGee Sts. 

1888. 




LIBRARY OF CONGRESS. 

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Shelf,j:i..„;^ 



UNITED STATES OF AMERICA. 



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A svsteM of 



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HYSICAL lULTURE I 



E"2r 



Superintendent of Physical Culture, Public Schools, Kansas City, Mo. 
(THIRD EDITION) 




iFiKST booik: 



Free Gymnastics 



Kansas City, Mo. 
'KANSAS CITY PRESSE, 
Cor. i2th and McGee Sts. 
1888. 




COPYRIGHT BY 
SEPTEMBER, 1888. 



d/(2 



j_JhySICAL Culture aims to unfold the natural and symmstrical 
-- beauty of the humaq bodij; making it fit and capable in everij 
phase of moral life to obey and carry out the will of its supreme 
master, THE MIND, 



PREFACE. 



^..<^.. ^4,c . .=<>o-<^ 



This book, the third edition of part first of the author's system of Physical Culture, pre- 
sents a COMPLETE system of Free Gymnastics; it can be used alike*in schools, colleges, 
clubs and gymnasiums. 

Although a few changes have been made, this edition does not differ substantially from 
the first and second editions. In other directions, however, the improvements are 
numerous. The work has been more evenly graded, and is arranged in eight 
courses, instead of only FOUR. 

The Appendix contains such exercises that cannot well be performed in the school-room, 
or which conventional propriety demands, boys and girls should take alone. 

The commands, largely taken from the German, have been thoroughly Americanized, and 
at no step of the system need they be changed; althjough short and concise, the 
commands give to the mind a clear conception of the positions or movements for 
which they stand. 

'Quite an original feature of this system is, that, like musical sounds, t\i& gyjunas tic movements 
of the body can be combined or separated at will, thereby giving freedom to the 
imagination of the teacher, and a wide field on which to test his ability and fine 
taste. The number of exercises is thus made endless; the manual gives only a few 
of the many thousand possible combinations. 

With these few remarks, the author entrusts his book to the care of those who are working 
in the cause of America's youth. 



Table of Contents. 



_ — .^. — 

PAGE„ 

Definition Physical Culture 5 

Preface 5 

Table of Contents 6 

Classified Index 7-13 

Diagram, showing Symmetry of Body 14 

Errata 15 

Commands I 

Gymnastic Movements 17 

Motto 18 

Illustrations 19, 33, 49, 67, 95, 113, 127, 143, 157, 159 

Diagrams 74i 99> loi, 105, ito, 125, 140, 155 

Remarks, Chart Class 20 

First Grade 34 

Second Grade 50 

Third Grade 66 

Fourth Grade 94 

Fifth Grade 112 

Sixth Grade. . . . •. 128 

Seventh Grade • 142 

High School 158 

Gymnasium 160 

To Arrange and Dismiss the Class in the Class-room 21 

To Arrange and Dismiss the Class on the Play-ground 74 

To Arrange and Dismiss the Class in the Hall 99 

To Arrange the Class in Two Rows loi 

To Arrange the Class in Three Rows 105 

To Arrange the Class in Four Rows , no 

First Course Free Gymnastics, Chart Class ^ 21-32 

Second Course Free Gymnastics' First Grade 35-48 

Third Course Free Gymnsatics, Second Grade 57*65 

Fourth Course Free Gymnastics, Third Grade 68-93 

Fifth Course Free Gymnastics, Fourth Grade 96- in 

Sixth CourGe Free Gymnastics, Fifth Grade 1 14-126 

Seventh Course Free Gymtiastic, Sixth Grade 129- 141 

Eighth Course Free Gymnastics, Seventh Grade 144-156 

High School Course. . . , 158 

Gymnasium 161-170 

Jjreathing Exercises 86, 100, 116, 131 

Memory Exercises 87, 107, 120, 130 

Silent Drill 87 

Facing 68, 73, 107 

Marching 70-72 

Stepping 121 

Gymnastic Composition loi, 105, no, 125, 140, 15,5 

Gymnastic Apparatus 171 



CLASSIFIED INDEX. (^ 



~X- 



POSITIONS, 

PAGE. 

Fundamental position 22 

Ttesting position 29 

Arms folded backward 22 

Arms folded forward 23 

Hands grasped backward 25 

Hands grasped forward 25 

Hands on hips • • • • 24 

Arms for tlirtisting 24 

Hands over shoulders 26 

Hands under shoulders 26 

Fists over shoulders 26 

Fists under shoulders 26 

Hands over head 26 

Hands on head 31 

Hands behind head 32 

Arms in .position downward (fundamental 

position) 22 

Arms in position forward 27 

Arms in position backward 27 

Arms in position outward 28 

Arms in position upward 28 

Arms in position sideward right 29 

Arms in position sideward left 29 

Hands chisped in position forward 30 

Hands clasped in position backward 30 

Hands clasped in position upward 31 

Arms in slant-position backward 53 

Arms in slant-position forward 53 

Arms in slant-position upward 53 

Arms in slant-position sideward right 53 

Arms in slant-position sideward left 53 

Arms m oblique-position downward 51 

Arms in oblique-position forward 51 

Arms in oblique-position upward 51 

Arms in oblique-position backward 51 

Arms in angular-position outward, right arm 

i:pward 52 



PAGE, 

Arms in angular-position outward, left arm 

upward ... 5'^ 

Arms in angular-position outward, right arm 

downward 52 

Arms in angular-position outward, left arm 

downward 5-3 

Arms in angular-position forward, right arm 

upward 5*3 

Arms in angular-position forward, left arm 

upward 5:2 

Arms in angular-position forward, right arm 

downward 5iJ 

Arms in angular-position forward, left arm 

downward 52 

Arms in diagonal-position sideward, right arm 

upward 56 

i Arms in diagonal-position sid.eward, left arm 

upward 56 

Arms in diagonal-position forward, right arm 

upward 55 

Arms in diagonal-position forward, left arm 

upward 5S 

Arms in perpendicular-position, right arm up- 

w^ard 55 

Arms in perpendicular-position, left arm iip- 

ward 55 

ELEMENTARY AND COMPLEX 
MOVEMENTS. 

HEAD. 

Bend head forward 35 

Bend head backward 35 

Bend head sideward right =59 

Bend head sideward left 39 

Turn head sideward right 41 

Turn head sideward left 41 

Bow head sideward right 103 

Bow head sideward left 103 



FREE GYMNASTICS. 



PAGE. 

Eock head beuding forward and l)ack\vard (and 

reverse) 44 

Eock head 1)ending sideward right and left 

(and reverse) 44 

llock head turning sideward right and left 

(and reverse) 44 

Kock head bowing sideward right and left (and 

reverse ) 

Eoll head from right to left (and reverse) 80 

TRUNK. 

Bend trunk forward 36 

Bend trunk backward 36 

Bend trunk sideward right 38 

Bend trunk sideward l^ft 38 

Turn trunk sideward right 40 

Turn trunk sideward left 40 

Turn trunk in oblique-position, sideward right. 116 
Turn trunk in oblique-position, sideward left. .116 

Bow trunk sideward right 104 

Bow trunk sideward left 104 

Rock trunk, bending forward and backward 

(and reverse) 45 

Eock trunk, bending sideward right and left 

(and reverse ) 45 

Eock trunk, turning sideward right and left 

(and reverse) 45 

Eock trunk, bowing sideward right and left 

(and reverse ) 134 

Eoll trunk from right to left (and reverse) 84 

ARMS. 

Fkom P\-.vdamental Position. 

Eaise arms forward 38 

Raise arms outward 38 

Raise arras upward-forward 38 

Eaise arms upward-outward 38 

Raise arms backward 38 

Raise arms sideward right 108 

Raise arms sideward left 108 

Raise hands over head 76 

Swing arms backward and forward .'and reverse). . 
Swing arms ba|:kward and upward (and reverse) . . 

Turn arms outward 40 

Front arm circle outward, right and left 135 

Front arm circle inward, right and left 135 

Side circle forward, right and left 136 

Side circle backward, right and left 136 

Double front arm circle inward 135 

I )ouble front arm circle outward 135 

Double front arm circle sideward right 135 

J )ouble front arm circle sideward left 13=; 



PAGE. 

Double side arm circle forward 136 

Double side arm circle backward 136 

From Hands on Hips. 

Straighten arms forward 35 

Straighten arms upward 35 

Straighten arms outward 35 

Straighten arms downward 35 

Straighten arms backward. 35 

Straighten arms sideward right 44 

Straighten arms sirleward left 44 

Raise hands over head 65 

Straighten arms into slant position. 98 

Straighten arms into oblique position 

Straighten arms into angular position 103 

Straighten arms into diagonal position 

Straighten arms into perpendicular position 

From Hands Over Shoulders. 

Straigh ten arms forward 36 

Straighten arms outward 36 

Straighten arms upward 36 

Straighten arms backward 36, 

Straighten arms downward 36 

Straighten arms sideward right 84 

Straighten arms sidewards left 84 

Straighten arms into slant position 

Straighten arms into oblique position 

Straighten arms into angular position 76 

Straighten arms into diagonal position 

Straighten arms into perpendicular position' 

From Hands Under Shoulders. 

Straighten arms downward 37 

Straighten arms backward 37 

Straighten arms oblique position downward 

Straighten arms oblique position backward 

From Arms in Thrusting Posi 

Thrust arms forward. 39 

Thrust arms upward 39 

Thrust arms outward , £9 

Thrust arms downward 39 

Thrust arms backward 39 

Thrust arms sideward right 115 

Thrust arms sideward left 115 

Thrust arms into slant position 

Thrust arms into obHque position 119 

Thrust arms into angular position 137 

Thrust arms into diagonal position 100 

Thrust arms into perpendicular position 



CLASSIFIED INDEX. 



Fkoji Fists over Shoulders. 

PAGE. 

Thrust arms forward 42 

Thrust arms upward 42 

Thrust arms outward 42 

Thrust arms downward 

' Thrust arms backward 

Thrust arms sideward right 

Thrust arms sideward left 

Thrust arms into slant-position 

Thrust arms into oblique-position . 97 

Thrust arms into angular-position 

Thrust arms into diagonal-position 

Thrust arms into perpendicular position 

Fro3i Fists under Shoulders. 

Thrust a-ms downward 40 

Thrust arms backward 40 

Thrust arms into slant-position 

Thrust arms into oblique-position 

From Arms in Position Forward. 



From Arms In Position Upavard. 



Raise arms 41 

Lower arms 3g 

Move arms outward 41 

Move arms into position sideward right 

Move arms into position sideward left 

Swing arms backward 47 

Turn arms outward 40 

Roll arms outward 82 

Roll arms inward 82 

Roll arms from right to left 82 

Roll arms from left to right 82 

Double side arm circle forward 

Double side arm circle backward 

From Position Outward. 



Raise arms 

Lower arms 

Move arms forward 

Turn arms backward 

Roll arms forward 

Roll arms backward 

Double front arm circle inward. . 
Double front arm circle outward 



From Arms in Position Backward. 

Lower arms 

Raise arms into position forward 

Raise arms into position upward 

Turn arms outward 40 



Lower arms into position forward 

Lower arms into position outward 

Lower arms into position sideward right 

Lower arms into position sideward left 

Lower arms forward into position downward. 
Lower arms outward into position downward 

Lower arms backward 

Turn arms inward 

Roll arms outward 

Roll arms inward 

Roll arms from right to left 

Roll arms from left to right 

Swmg arms backward 

Front arm circle outward right 

Front arm circle outward left 

Front arm circle inward right 

Front arm circle inward left 

Side arm circle forward right 

Side arm circle forward left 

Side arm circle backward right 

Side arm circle backward left : 

Double front arm circle outward 

Double front arm circle inward 

Double front arm circle sideward right 

Double front arm circle sideward left 

Double side arm circle forward •. . . . 

Double side arm circle backward 



,130 

• 130 
130 

• ^33 
■133 
■133 

133 

• ^5^ 
•131 

132 
,132 
134 
134 



SHOULDERS. 
From Fundamental Position. 

Move shoulders forward 41 

Move shoulders backward 41 

Raise shoulders • • 41 

Rock shoulders forward and backward (and reverse) 85 

Rock shoulders up and down (and reverse) 85 

Roll shoulders outward 

Roll shoulders inward 

HANDS. 
From Fundamental Position. 



Clap hands forward (arms bent) . . . . 
Clap hands forward (arms straight) . 
Clap hands over head (arms bent) . . 
Clap hands upward (arms straight) . 
Clap hands backward. 



From Position Forward. 

Bend hands upward 38 

Bend hands downwa d 38 



FREE CxYMNASTLCS; 



I'end hands sideward right 42 

I'end hands sideward left 42 

I>end hands inward 42 

Bend hands outward '42 

Rock hands up and down (and reverse) 46 

Rock hands right and left (and reverse) 

Rock hands inward and outward (and reverse) 

Roll hands right to left (and reverse) 78 

Roll hands inward to outward (and reverse) 78 

Clap hands forward 45 

Clap hands upward 83 

Clap hands backward .^ 

Clap hands forward (arms bent) 

Clap hands over head , 

Fkoji Arms in Position Outward. 

Eend hands upward 38 

Bend hands downward 38 

Bend hands forward ... 43 

Bend hands backward 43 

Rock hands up and down (and reverse) 46 

Rock hands forward and backward (and reverse). . 

Roll hands forward to backward (and reverse) 78 

From Arms in Position Upward. 



Bend hands forward 

Bend ha.'^ds Ijackward 

Bend hands sideward right 

Bend hands sideward left 

Bend hands inward 

Bend hands outward 

Rock hands forward and backward (and reverse) 

Rock bands right and left (and reverse) 

Rock hands inward and outward (and reverse) . . 

Roll hands from ri^ht to left (and reverse) 

Roll hands inward to outward (and reverse) .... 

Clap hands upward 45-83 

Clap hand s forward 

Clap hands backward 

Clap hands forward (arms bent) 70 

Clap hands over head 

From Hands on Hips. 

Clap hands forward, arms bent 45 

Clap hands in position forward 

Clap hands over head (arms bent) 45 

Clap hands in position upward ; 45 

Clap hands backward 

From Hands over Shoulders. 

Clap hands forward, arms bent 

Clap hands in position forward 



38 



I'AGE. 

Clap hands over head 

Clap hands in position upward 

FINGERS. 

From Fundamental Position. 

Close hands 37 

Open hands 56 

Spread fingers 46 • 

Move fingers 45 

From Arms in Position Forward. 

Close hands 37 

Open hands 56 

Spread fingers (. 46 

Move fingers 45 

Frojvi Arms in Position Outward. 

Close hands 37 

Open hands 56 

Spread fingers 46 

Move fingers 45 

From Arms in Position Upward. 

Close hands 37 

Open hands 56 • 

Spread fingers . 46 

Move fingers 45 

From Arms in Position Backward. 

Close hands 37 

Open hands 56 

Spread fingers 46 

Move fingers 45 , 

FEET. 

Heels. 

Raise right heel 44 . 

Raise left heel 44 

Raise both heels 37 

Sound heels 119. 

Toes. 

Raise right toe 48 

Raise left toe' 48 ■ 

Raise both toes 37 

Heel and Toe. 

Heel and toe step 123 

Rock on toes 79 

Rock on heels and toes 1 16 • 



CLASSIFIED INDEX. 



STEP-POSITION. 

PAGE. 

Step position forward right 47 

Step-position forward left 47 

Step-position sideward right 47 

Step-position sideward left 47 

Step-position backward right 47 

Step-position backward left 47 

Oblique step-position forward right 114 

Oblique step-position forward left 114 

Oblique step-position backward right 114 

Oblique step-position backward left 114 

Cross-step-position forward right 96 

Cross-step-position forward left 96 

Cross-step-position backward right 96 

Cross-step-position backward left 96 

LEGS. 

Longe forward right 98 

Longe forward left 98 

Longe sideward r ght 97 

Longe sideward left 97 

Longe backward right 100 

Longe backward left 100 

Longe-oblique forward right 114 

Longe-oblique forward left X12 

Longe-oblique backward right 114 

Longe-oblique backward left 114 

Longe-reverse forward right 118 

Longe-reverse forward left 118 

Longe-reverse backward right 118 

Longe-reverse backward left 118 

Oblique longe-reverse forward right 129 



I PAGE. 

Oblique longe-reverse forward left 129. 

Oblique longe-reverse backward right 129. 

Oblique longe-reverse backward left 129 

LUNGS. 

BrEATKING exercise.':. 

Inhale slowly, through the nostrils 86 

Exhale slow y, through the nostrils 86 

Inhale quickly, through the nostril? 86 

Exhale quickly, through the nostrils 86 

Exhale compulsively, through the mouth 86 

Hold breath and count, speak or sing 100, 116 

Breathing with free-gymnastics 131 

EYES. 

Silent drill 89 

MEMORY 87 

FACING. 

Right face (quarter-turn) 68 

Left face (quarter-turn) 68 

Right-about face (half-turn) 68 

Left- about face (half-turn) 68 

Half-right face (eighth-turn) 73 

Half-left face (eighth-turn ) 73, 

STEPPING I2L 

MARKING TIME 71 

MARCHING. 70-72- 



^1 



12 



FREE GYMNASTICS. 






"^ appendix; 



}s^.- 



CLASSIFIED INDEX, 



POSITIONS. 
LEGS. 

PACK. 

Leg in position forward right and left i6 

Leg in position sideward right and left i6 

Leg in position backward right and left i6 

Leg in oblique position forward right and left i6 

Leg in oblique position backward right and left. . . . i6 

Leg in cross position forward right and left i6 

Leg in cross position backward right and left i6 

Knee in position forward right and left. i6 

Foot in position backward right and left t6 



MOVEMENTS. 



RAISING LEG. 



KKOM Fundamental Position. 



Forward right and left 

Sideward right and left 

Backward right and left 

Obliquely forward right and left. . . 
Obliquely backward right and left. 
Forward crosswise right and left. . 
Backward crosswise right and left . 



,i6i 
,i6i 
, i6i 
.161 
.161 
,161 
.161 



SWINGING LEG. 

From Leg in Position Forward or Backward. 

Swing backward-outward right and left 162 

Swing forward-outward right and left 162 

ROLLING LEG. 

Fro.m Leg i.v Position Forward, [Sideward or 
Backward. 

Roll to the left— right and left leg 162 

Roll to the right right and left leg 162 

Roll forward — right and left leg 162 

l^oll backward — right and left leg 162 



RAISING KNEE. 

page. 
From fundamental position, leg in position forward 
—leg in position backward, or foot in position 
backward. 

Raise knee forward right and left 162 

RAISING FOOT. 

From fundamental position, leg in position forward, 
sideward or backward. 

Raise foot backward right and left 162 

BENDING KNEE. 

From leg in position forward, sideward or back- 
ward right and left 163 

THRUSTING LEG. 

From Knee in Position Forward. 

Thrust forward right and left 163 

Thrust backward right and left 163 

I Thrust sideward right and left 163 

From Foot in Position Backward. 

Thrust backward right and left 163 

• RAISING OPPOSITE HEEL. 

With leg, foot or knee in any of the positions 163 

BENDING OPPOSITE KNEE. 

With leg, foot or knee in anj' of the positions 163 

BEND, ROCK AND xsOLL FOOT. 

With leg, knee or foot in position right and left .... 164 



CLASSIFIED INDEX. 



PAGE. 

THE HALF STOOP.. 164 

THE STOOP 164 

THE BALANCE-STOOP, 

Right leg forward 165 

Left leg forward 165 

THE GUARD. 

Right foot forward 165 

' Left foot forward , 165 

THE CROSS LONGE. 

Forward right and left 165 

Backward right and left 165 

THE BALANCE LONGE. 

Forward right and left 166 

Sidewaad right and left 166 

Backward right and left 166 

THE OBLIQUE BALANCE LONGE. 



Forward right and left . . 
Backward right and left. 



THE BALANCE CROSS LONGE-REVERSE. 

PAGE 



Forward right and left. . 
Backward right and left. 



LONGE WITH FACING. . . 
. THE STRIDE SIDEWISE . 
THE STRIDE CROSSWISE. 



THE CROSS LONGE-REVERSE. 

Forward right and left 166 

Backward right and left 166 

THE BALANCE LONGE-REVERSE. 

Forward right and left 166 

Sideward right and left 166 

Backward right and left 166 

THE BALANCE OBLIQUE LONGE-REVERSE. 

Forward right and left 

Backward right and left 



Right foot forward 167 

Left foot forward 167 

THE STRIDE OBLIQUE. 

Right foot forward 168 

Left foot forward 168 

Bend knee in position of stride 167 

Facing in position of stride t68 

THE LAY. 
Single Walk, Double Walk, Leap and Drop. 

Forward 169 

Sideward right and left 169 

Backward 169 

THE BALANCE LAY. 

Right arm and left foot 170 

Left arm and right foot 170 

THE STRIDE LAY. 



Forward . . 
Backward. 



BENDING ARMS. 

In position of lay 169 

SINGLE AND DOUBLE WALK. 

In Position of Lay. 

Forward 169-170 

Backward 169-170 

In circle 169-170 



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FREE GYMNASTICS. 



15 



EKE.iL.T-^. 



'Page 65. Third 'Exetcise: Arm and Head Exercise. 

Page 91. Third Exercises: Head and Foot Exercise. 

Page 108. Second Exercise: Arm and Foot Exercise. 

•Page 158. COURSE of gymnastic exercises for high schools. 

iFIRST YEAR: .Free Gymnastics, First and Second Course 

Light Gymnastics ^ Poles. 

Dumb-bells. 

^SECOND YEAR: Tactics. 

Light Gymnastics. Dumb-bells. - i 

Rings. - - } 

Wand. - - ) 

THIRD YEAR: Tactics. - - 

Light Gymnastics. Wand. - - \ 

Clubs. Part 1 and H. f 

FOURTH YEAR: Tactics. 

Light Gymnastics. Wand. ) 

Clubs. Partril. - j 



Book First. 

Book Third. 

Book Second. 

Book Third. 

Book Second. 

Book Third. 
Book Second. 

Book Third. 



i6 



FREE GYMNASTICS. 



COMMANDS. 



There are four kinds: Commaiul of Caution, of Explanation, of Execution and of 
Discontinuation. 

1. The Command of Caution is ahvaj-s given tirst, and is spoken loudly and sliari)ly. Gen- 
nrally, it ccmsists of the one word: ATTENTION ! 

2. The Command of Explanation gives a short but clear description of the i)osition that 
is to be taken, or the Exercise that is to be executed: it is given distinctly and slowly. 

:-3. The Command of Execution, invariably containing but one word, calls for the exe- 
cution of the exercise desired, and is spoken decisively and sliarply. For an exercise, the command 
of execution is: BEGIN! For marching: :\!AR(TI1 

Between the commands of Explanation and Execution a slight pause is made, in order to 
give the ])upils time to think and to get ready. It is represented by a dash, thus: — 

4. The Command of Discontinuation also contains but one short word, and is spoken loudly 
and shari)ly. When the command calls for the discontinuation of an exercise, it consists of the word: 
STOP! The command to cease marchiirg is: HALT! 



Positions require only one movement, for example : Hands on hips— Place ! or Hands— Down ! or 

Arms in position forward—Place! etc., etc. 
An Elementary Exercise has two movements, the tirst is given in the command, the second is 

understood. 
Ei-emp:ntart Exercise: "Raise arms forward, in two counts." The arms are raised forward, and 

then lowered. 
Elementary Exercises can be combined in three different ways : 1. Consecutively. 2. Simultan- 
eously, and 3, by intersecting two or more movements. 
Consecutive: Raise arms forward and raise heels in four counts, i. e., raise and lower arms, and 

raise and lower heels. 
Simultaneous: Raise arms forward and raise heels in two counts, i.e., raise arms and heels, and 

lower arms and heels. 
Intersected : Raise arms forward into position, raise heels and back in reverse order in four counts, 

i. t"., raise arms, raise heels, lower heels, and lower arms. 



FREE GYMNASTICS. 17 



GYMNASTIC MOVEMENTS. 

(Theoi-y.) 



'GYMNASTIC MOVEMENTS ARE OF THREE KINDS: I.) SIMPLE; 2.) DOUBLE; 3.) COMPOUND. 

I.) Simple Movement: When one member of the body (head, trunk, arm, leg) or a 

part (joint) of a member (shoulder, head, knee, foot) is moved (exercised) one or more 

times, the movement is simple. 

2.) Double Movement: When a pair of like members (both arms, both legs) or like 

parts of like members (both hands, both knees, both feet) are moved (exercised) in the 

same manner, and in the same direction, one or more times, the movement is double. 

3.) Compound Movement: When unlike members or unlike parts of like or unlike 

members are moved (exercised) at the same time (raising right heel and bending right 

knee simultaneously), the movement is co?npotind. 

MOVEMENTS are again considered in regard to: i.) position of hands and arms; 2.) 

kind; 3.) time; 4.) motion. 
I.) Positions of Hands and Arms: a.) raise; b.) straighten; c.) thrust. 

a.) When the arms are straight, and the hands open, the movement is called Raising. 
(Also lozvering, moving or szvinging.) 

b.) When the arms are bent and the hands open: straightening, 
c.) When the arms are bent and the hands closed: thrusting. 
.2.) Kind: ?i,) similar; h.) dissimilar. 

a.) Similar^ vi^hen like members or like parts of like members are exercised, consecu- 
tively or simultaneously. 

b.) Dissimilar .^ when unlike members or parts of unlike members are exercised. 
3.) Time: a.) simultaneous.; b.) consecutive^ 

a.) Sitrmltaneous .^ when members or parts of members are exercised at the same time, 
b.) Consecutive .^ when simple or compound movements are taken successively. 
4.) Motion: q..) parallel; h.) contrary. 

a.) Parallel.^ when members of the body are moved in the same direction, simultan- 
eously or consecutively, 

b.) Contrary.^ when members of the body are moved in different directions, simul- 
taneously or consecutively. 
A Gymnastic Position has but one motion. 
A Gymnastic Exercise has two or more motions. 

•Gymnastic Exercises are divided into three classes: i.) elementary exercises; 2.) 
complex exercises;^, ) combinations. 
I.) An elementary exercise is composed of TWO simple or double movements, of which the 

second movement is the reverse of the first. 
.2.) A complex exercise is composed of two compound movements, ot which the second is 

the reverse of the first. (See also "commands," page 16.) 
3.) A combination exercise is composed of two OR more elementary or complex exercises, 
or two or more exercises of both kinds. 



The above terms and definitions are published here for iht first time. The author 
.kindly solicits criticism. 



'Stillness of person and steadiness of features^ are signal marks 
of good breeding," 



CHART CLASS OR KINDERGARTEN. 



^^j: ^.^Zr 

^^ FIRST COURSE. ^ 



e>o 




FUNDAMENTAL POSITION. 



I=^03ITI02SrS- 



ARRANGING THE CLASS IN THE CLASS-ROOIVL 



FREE GYMNASTICS. 






To THE Teacher: 
Give the room all the light and air possible. 
During the season of heating, the room should be well ventilated and the temperature 

moderate. 
Do not, under any circumstances, permit children to keep on their wraps, overshoes or 

rubbers, in the school-room. 
During the drill, do not let children stand too near the stove or an open window. 
Begin the exercise before opening the windows, and continue for some minutes after they 

have been closed. 
Do not talk more than is absolutely necessary; remember, the children are on the floor for 

physical exercise. 
Be live and energetic yourself, and you will inspire your pupils. 
Insist that your pupils take the positions correctly. 

Teach your scholars to combine quickness with quietness.^ and energy with stillness. 
Arrange boys and girls separately. 
Seat your pupil so that, when they rise to take the exercise, they will be graded according 

to size, the smaller ones in front. 
Do not accompany the exercises with music. 

Insist that the positions at all times, be taken quickly.^ energetically and simultaneously. 
Do not use any other means to enforce obedience and quick response than your OWN VOICE. 

There is only one other power which is sometimes mightier: THE EYE. 



FREE GYMNASTICS. 



21 



LESSON I. 

TO ARRANGE THE CLASS. 
The teacher commands : 
Gymnastics ! 

At this command, the scholiirs move to the edge of the seats, and, sitting erect, place 
their hands, clasped, upon the desks. 



One! 
Two ! 
Three ! 
Four! 



Scholars fold arms backward. 

Scholars turn outward, placing their feet in the aisles. 

Scholars rise, standing erect, heels closed and facing the middle of the aisles. 

Scholars form in lines in the middle of the aisles, heels on a line, facing front. 



Teacher: 
One! 
Two ! 
Three ! 
Four! 



TO DISMISS THE CLASS. 



Scholars step to their places, turning their backs to the seats. 



Scholars sit. 



Scholars turn, facing front. 



Scholars, sitting erect, place their hands, clasped, upon the desks. 



When the scholars have become familiar with the routine for rising and sitting, taps 
with a pencil or a muffled bell may be substituted for counting. 

Rismg and sitting vcv\},%\. de done harttiomousiy, ^\\.\i energy^ quickly, ^r\dL \^\\.h. little 
noise. 

For arranging the class on iho. play-ground^ or in a hall, see page 78 and 83. 



FREE GYMNASTICS. 



LESSON 2. 

Give signals for Risijig. Page 21. 
In position — Stand I 

At the command "stand," the scholars lower their arms energetically, taking the 

FUNDAMENTAL POSITION. 

FUNDAMENTAL POSITION: Heels closed; knees straight; feet turned out 
equally, forming an angle of sixty degrees; body erect, inclining a little forward; arms 
hang naturally— hands turned slightly to the front — fingers closed but hang loosely; 
shoulders square; head erect; chin slightly raised; eyes straight to the front; mouth 
closed. The position should be free from restraint. 

Arms folded backward — Place I 

•5 

At the command "place," scholars fold arms backward quickly and simultaneously. 
The hands remain open and the arms are folded tightly. While folding the arms; no other 
part of the body should more. Children must stand perfectly still in the position 
given last. 

In position — Stand ! * 

At the command "stand," scholars lower their arms and take the fundamental 
position. 



Arms folded backward — ^Place ! 
Arms — Down ! 

At the command "down," scholars lower their arm? and take the fundamental 
position. "In position— Stand !" and "Arm; — Down!" are commands for the same 
position. 

Arms folded backward — Place! 

Give signal for sitting. Page 21. 

Hereafter, no reference will be made to the commands for rising and sitting, as they 
self-evidently precede and follow each lesson. 



FREE GYMNASTICS. 23 

LESSON 3. 

In position — Stand ! 

Arms folded backward — Place ! 

Arms — Down ! 

Arms folded forward — Place ! 

In folding the arms forward, the hands are closed and are placed under the upper 
arms. The arms are folded closely. 

Arms — Down] 

While lowering the arms, the hands are opened. 

Arms folded backward — Place ! 
Arms — Down I 

CHANGING FROM ONE STARTING POSITION TO ANOTHER. 

All positions^ except the '■'■resting position,'''' are starting positions^ so called because exercises 
are begun from them. 

Arms folded backward — Place ! 

Arms folded forward — Place ! 

Arms folded backward — Place! ' 

Repeat the change a number of times. 



24 FREE GYMNASTICS. 



LESSON 4. 

« 

In position — Stand ! 

Arms folded forward — Place ! 

Arms — Down ! 

Arms folded backward — Place ! 

Arms — Down! 

Hands on hips — Place ! 

The hands are placed upon the hips in such a manner that the thumbs will touch at 
the back, and the fingers, closed and straightened, and tending slightly downward, will 
be turned to the front. 

Arms — Down ! 

The arms are lowered to the funda mental position. 

Arms for thrusting — Place! 

The hands are closed tightly; the forearms bent toward the upperarms as far as 
possible; the elbows forced back as far as thej' will go; the forearms are parallel to- 
each other and with the floor, and are turned outward so that the backs of the hands 
will face the floor. 



Arms — Down ! 



CHANGING. 



Arms folded backward — Place ! 
Arms for thrusting — Place ! 
Hands on hips — Place! 
Arms folded forward — Place ! 
Arms — Down ! 

Repeat several times. 
Close each lesson with arms folded backward. 



FREE GYMNASTICS. 



LESSON 5. 

In position — Stand ! 

Hands on hips — Place! 

Arms — D(nvn ! 

Arms folded backward — Place ! 

Arms — Down ! 

Arms for thrusting — Place ! 

Arms — Down ! 

Arms folded forward — Place ! 

Arms — Down ! 

Hands grasped backward — Place ! 

The right hand grasps the left, or vice-versa, behind the body;. the arms are fully: 
extended, and the palms of the hands turned outward. 

Arms — Down ! 

Hands grasped forward — Place ! 

The right hand grasps the left, or vice-versa, in front of the body;. the. arms are fully 
extended, and the backs of the hands turned forward. 

Arms — Down ! 

CHANGING. 

Arms folded forward — Place ! 
Hands grasped backward — Place ! 
Arms folded forward — Place ! 
Arms folded backward — Place ! 
Hands grasped forward — Place ! 
Hands on hips — Place ! 
Arms for thrusting — Place ! 
Arms folded backward — Place! 



26 FREE GYMNASTICS. 



LESSON 6. 



In position — Stand ! 

Arms for thrusting — Place ! 

Arms — Down ! 

Hands grasped forward — Place ! 

Arms — Down! 

Hands on hips — Place! 

Arms — Down ! 

Arms folded forward — Place ! 

Arms — Down ! 

Hands grasped backward — Place ! 

Arms — Down! 

Arms folded backward — Place ! 

Hands over shoulders — Place ! 

The hands are placed drooping loosely over the shoulders; the upperarms are 
horizontal and parallel with the floor; the palms of .the hands are turned downward. 

Arms — Down! 

Hands under shoulders — Place! 

The hands are placed loosely under the shoulders: the upperarm5 are horizontal and 
parallel with ttie floor; the backs of the hands are turned downward. 

Arms — Down! 

Hands over head — Place ! 

The hands are placed drooping loosely over the head, nearly touching it; the arms 
are gracefully bent and the palms of the hands turned downward. 

Arms — Down! 

Fists over shoulders — Place ! 

Same as hands over shoulders with the exception of the hands being closed. 

Fists under shoulders — Place ! 

Same as hands under shoulders with the e.vception of the hands being closed. 

CHANGING. 

Arms folded backward — Place ! Hands grasped backward — Place ! 

Hands grasped forward — Place ! Arms for thrusting — Place! 

Hands over shoulders — Place 1 Hands overhead — Place! 

Hands under shoulders — Place! Hands on hips — Place! 

Arms folded forward — Place ! Arms folded backward — Place ! 



FREE GYMNASTICS. 27 



LESSON 7. 

In position — Stand! 

Hands on hips — Place! 

Arms — Down ! • 

Hands over shoulders — Place! 

Arms — Down ! 

Arms for .thrusting — Place! 

Arms — Down! 

Hands over head — Place! 

Arms — Down ! 

Arms forward — Place! 

The arms, kept perfectly straight, are raised forward to a level with the shoulders; 
the arms are parallel with each other and the floor; the fingers are closed and straight, 
the thumbs held beside the fingers; the palms of the hands are turned downward. 
The arms, including the wrists, hands and fingers, are horizontal. 

Arms — Down! 

Arms backward — Place ! 

The arms, held perfectly straight, are raised backward, as far as they will go, into an 
oblique position. The arms are parallel to each other, the palms of the hands turned 
upward. 

Arms — Down! 



CHANGING. 



Hands over ihead — Place ! 

Hands over shoulders — Place! 

Hands on hips — Place ! 

Hands grasped forward — Place! 

Arms for thrusting — Place ! 

Hands grasped backward — Place! 

Arms forward — Place ! 

Arms folded backward — Place ! 

Arms forward — Place ! 

Arms backward — Place ! 

Arms folded forward — Place ! 

Arms folded backward — Place! 



28 FREE GYMNASTICS. 



LESSON 8. 

In position — Stand ! 

Arms forward — Place ! 

Arms — Down! 

Arms backward — Place ! 

Arms — Down ! 

Fists over shoulders — Place! 

Arms — Down! 

Hands over head — Place! 

Arms — Down ! 

Arms outward — Place! 

The right arm is raised sideward right, the Left arm sideward left to a level with the 
shoulders. The palms of the hands are turned down. The arms are parallel with the- 
floor. 

Arms — Down ! 

Arms upward, forward — Place ! 

The arms, held perfectly straight, are raised forward over head into a perpendicular- 
position. The arms are parallel to each other, the palms of ^ the hands turned forward.. 

Arms forward — Down! 

The arms are lowered forward to the fundamental position. 

Arms upward, outward — Place ! 

The arms are raised outward into the upward position. 

Arms outward — Down ! 

The arms are lowered outward to the fundamentahposition; 

CHANGING. 

Arms forward — Place! 

Arms folded backward — Place! 

Arms — Down ! 

Arms outward — Place ! 

Hands on hips — Place ! 

Hands — Down! 

Arms upward, outward — Place ! 

Arms folded backward — Place ! 



FREE GYMNASTICS. 29 



LESSON 9. 



■In position — Stand ! 

-Arms forward — Place ! 

.Arms — Down ! 

.Arms upward, outward — Place! 

Arms forward — Down ! 

Arms outward — Place ! 

Arms — Down ! 

Arms sideward right — Place ! 



The right arm is fully extended sideward right; the left arm is Went, forming a right 
angle. The right arm and the left forearm are parallei, the left uppsrarm extends 
horizontally forward. Both arms are on a level with the shoulders. The palms of the 
hands are turned downward. 

Arms — Down! 

Arms sideward left — Place ! 

The above position reversed. 

A.rms — Down! 
Jn place — Rest ! 

This is the resting position. It may be given at any time when children become 
restless or fatigued. The arms are folded forward, the right foot is carried one short 
step to the rear, and the left knee is slightly bent. The body inclines backward and its 
entire weight is thrown on the right foot. The left foot is not moved in taking the 
position, and no noise should be made with the right foot in stepping backward. There 
are three distinct movements: i.) folding the arms forward: 2.) stepping backward 
with the right foot: 3.) bending the left knee. The three movements are taken as one. 
Children must stand straight and still in the resting position. 

-In position — Stand! 

The arms are lowered, the right foot placed in its position beside the left and the 
left knee is straightened. The three movements are taken as oxE, and very quickly. 
No noise should be made with the right foot. 

Drill the class on these two positions for some time. 

-Arms folded backward — Place ! 

Do not command a starting position from the resting position; always give the funda- 
i mental position first. 

Likewise, do not give the resting position from the starting position, but invariably 
.from the fundamental position. 



30 FREE GYMNASTICS. 



LESSON 10. 

In position — Stand! 

Arms upward, forward — Place ! 

Arms outward — Down! 

Arms sideward right — Place ! 

Arms — Down ! 

Arms outward — Place ! 

Arms — Down ! 

Arms sideward left — Place ! 

Arms — Down ! 

Hands clasped in position forward — Place ! 

The arms are raised forward straight from the shoulders; the hands are turned out- 
ward and fingers intertwined. The palms of the hands meet and the backs are turned 
outward. These three movements are taken very quickly as one. 

Arms — Down ! 

Hands clasped in position backward — Place ! 

Same as above, behind the body,. The arms are raised frora the body as far as 
possible. 



Arms — Down ! 
In place — Rest ! 



CHANGING. 



In position — Stand ! 
Arms forward — Place ! 
Arms upward — Place ! 
Arms outward — Place! 
Hands over head — Place ! 
Arms forward — Place ! 
Arms sideward right — Place ! 
Arms sideward left — Place ! 
Arms upward — Place ! 
Arms folded backward — Place ! 



FREE GYMNASTICS. 



3» 



LESSON If. 

In position — Standi 

Arms for thrusting — Place ! 

Arms — Down ! 

Hands on hips — Place ! 

Arms — Down! 

Hands grasped backward — Place ! 

Arms — Down ! 

Hands (clasped) on head — Place ! 

The hands are raised forward over head, clasped and placed on the head, slightly 
to the back. The fingers are intertwined and the palms rest flat on the head. The 
elbows are turned outward. 

Arms — Down ! 

Hands clasped in position upward — Place ! 

The hands are raised upward, forward; the palms are turned toward each: other and 
the fingers are intertwined. The arms should be held as straight as possible. 



Arms — Down ! 
In place — Rest 1 



CHANGING. 



In position — Stand! 
Arms sideward left — Place! 
Arms forward — Place ! 
Arms sideward right — Place ! 
Arms upward — Place ! 
Arms outv/ard — Place ! 
Arms downward — Place ! 

Same as "Arras — Down !" 

Arms backward — Place ! 
Arms — Down ! 
Hands on hips — Place ! 
Arms for thrusting — Place ! 
Arms over shoulders — Place ! 
Hands on head — Place ! 
Hands over head — Place! 
Arms upward — Place ! 
Arms folded backward — Place ! 



32 



FREE GYMNASTICS. 



LESSON 12. 



In position — Stand ! 
Arms outward — Place! 
Hands on hips — Place ! 
Arms forward — Place ! 
Arms folded backward — Place ! 
Arms — ^^Down ! 

Hands over shoulders — Place ! 
IFists under shoulders — Place ! 
Fists over shoulders — Place! 
Arms upward — Place ! 
Hands on hips — Place ! 
Arms — Down ! 
In place — Rest ! 
• In position — Stand ! 
Hands (clasped) behind head — Place ! 



The hands are raised outward— clasped and placed behind the head near the neck. 
The palms rest firmly against the head. The elbows are turned forward. 



Arms — Down! 

Hands on head — Place ! 

Hands behind head — Place! 

Hands over head — Place ! 

Hands — ^Down ! 

Arms forward — Place ! 

Arms folded backward — Place ! 





FIRST GRADE, f 



^ SECOND COURSE. C^. 

(5 G) 

St^' a^ 




ARMS IN POSITION FORWARD. 



ELEMENTARY AND COMPLEX EXERCISES. 



EASY COMBINATIONS. 



34 FREE GYMNASTICS. 



urn 



iissT ar:^^.iD:Ei. 



REMARKS, 



TO THE TEACHER: 

Zy^,? ti?;^;??^;^^ of discontinuation, "j/o/," is not given in these lessons-, because 
there can be no rule as to the number of times an exercise should be taken. At any 
time, when the children seem to he fatigued, give the command ^'siop;" give it 
just before the completion of the last movement of the exercise. 

£acA exercise should be done at least EIGHT times. After the class has been 
drilled for some time, an exercise may be taken twenty or thirty times. There is no 
danger in over-tasking your pupils, either physically or mentally. The longest time 
school authorities will and can give for physical education is not sufficient to harm 
even the most delicate of your scholars. 

When teaching a new movement or exercise, keep time by counting; when the 
scholars have become familiar with the exercise, tapping with a pencil will answer. 

As a rule^ take trunk and head exercises slower than arm exercises. 

The first attempts at trunk and head movements, will make some of your pupils 
dizzy. This, however, only proves that the nerves and muscles of their heads are 
very weak, and need strengthening. A few months' practise will do away with all 
dizziness. 

Remind your scholars constantly to breathe freely during the exercise; the mouth 
should be closed, and breathing carried on through the nostrils. 

All exercises must be taken VIGOROUSLY. 

It is not advisable to accompany the exercises in this grade with music. 

An elefnentary exercise has one or two motions. 

Positions have one motion. 

A Movement has two motions; the first is expressed, the second is understood: it is 
the. bringing back to the starting position the member or members of the body 
moved. 



FREE GYMNASTICS. 35 



ELEMENTARY EXERCISES. 

LESSON 1. 

ARM EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Straighten arms downward, simultaneously, in two counts — Begin! 

The arms are thrust downward on the first count; on the second, hands are placed 
on the hips. At least eight times; on the eighth time give the command: "stop 1" 

2.) Straighten arms forward., simultaneously — Begin ! 
3.) Straighten arms upward, simultaneously — Begin ! 
4.) Straighten arms outward, simultaneously — Begin! 

The right arm to the right, the left arm to the left. 

5.) Straighten arms backward, simultaneously — Begin ! 
Arms — Down ! 
In place — Rest! 

HEAD EXERCISE. 

In position — Stand ! 
Arms folded backward — Place ! 
I.) Bend head forward, in two counts — Begin! 

ONE: The head is bent directly forward, until the chin touches the chest. TWO; 
The head is raised to the upright position; the eyes remain open, 

2.) Bend head backward, in two counts — Begin ! 

ONE: The head is bent backward as far as possible, mouth closed, eyes open, 
TWO: The head is raised to the upright position. 

Arms — Down! 

A short drill on positions of the first course should precede and follow each lesson of this 
course. 



FREE GYMNASTICS. 



LESSON 2. 

ARM EXERCISE. 
In position — Stand ! 
Hands over shoulders — Place ! 
I.) Straighten arms forward, simultaneously, in two counts — Begin I 

ONE: The arms are thrust into position forward, hands opan, and straight, pair 
turned down. TWO: The hands are placed in position over shoulders. 

2.) Straighten arms upward, simultaneously — Begin! 

Palms turned forward. 

3.) Straighten arms outward, simultaneously — Begin ! 

Palms turned downward. 

4-) Straighten arms downward, simultaneously — Begin ! 

Palms turned backward. 

5.) Straighten arms backward, simultaneously — Begin ! 

Palms turned upward. 



Arms — Down! 
In place — Rest! 



TRUNK EXERCISE. 



In position — Stand ! 
.^rms folded backward — Place! 
I.) Bend trunk forward, in two counts — Begin! 

ONE: The trunk, with the head held straight, is bent forward, till body and legs 
form a right angle. The feet must not be moved nor the knees bent. TWO: The 
trunk is raised to the upright position. 



2.) Bend trunk backward, in two counts — Begin 



ONE: The trunk is bent backward as far as possible. The head droops backward; 
the mouth must not be opened. The feet remain firmlj' on the floor, and the knees 
straight and closed. TWO: The trunk is raised to the upright position. 



Arms— Down ! 



FREE GYMNASTICS. 37 



LESSON 3. 

FOOT EXERCISE. " 

In position — Stand ! 
Hands grasped backward — Place! 
I.) Raise heels simultaneously, in two counts — Begin! 

ONE: The heels, rema-ning closed,^ are raised as high as possible. ^ The body is 
held erect, and the knees straight and closed. TWO: The heels are lowered quickly 
and quietly. 

2.) Raise toes simultaneously, in two counts — Begin! 

ONE: 1 he toes, remaining opened, are raised. TWO: The toes are lowered. 

Arms — Down ! 
In place —Rest ! 

ARM EXERCISE. 

In position— Stand! 
Hands under shoulders — Place! 
I.) Straighten arms downward, simultaneously, in two counts — Begin: 

ONE: The arms are thrust downward, palms turned backward. TWO: Starl- 
ing position. 

2.) Straighten arms backward, simultaneously, in two counts — Begin! 

Palms turned upward. 

ArAs — Down! 
In place — Rest ! 

FINGER EXERCISE. 

In position — Stand! 
Arms forward — Place ! 
I.) Close hands, simultaneously, in two counts— Begin ! 

ONE; The hands are closed tightly.-v TWO: The fingers are thrust forwarc- 

Arms outward — Place ! 
2.) Close hands in two counts — Begin! 

Arms upward — Place! 
3.) Close hands in two counts — Begin I 

Arms forward — Down ! 
4.) Close hands in two counts — Begin I 

Arms backward — Place! 
5.) Close hands in two counts — Begin !; 

Arms — Down ! 



FREE GYMNASTICS. 



LESSON 4. 

ARM EXERCISE. 

In position — Stand I 
I.) Raise arms forward, simultaneously, in two counts — Begin! 

ONE: Both arms are raised forward to a level with the shoulders, palms of the hands 
turned downward. TWO: The arms are lowered to starting position. 

2.) Raise arms outward, simultaneously, in two counts — Begin! 

Palms of the hands turned downward. 

3.) Raise arms upward, forward, simultaneously, in two counts — Begin! 

Palms of the hands turned forward. 

4.) Raise arms upward, outward, simultaneously, in two counts — Begin! 

While raising the arms outward they turn so that when in position upward, the 
palms of the hands will be turned forward. 

In place — Rest ! 

TRUNK EXERCISE. 

In position — Stand! 
Arms folded backward — Place! 
I.) Bend trunk sideward right, in two counts — Begin! 

ONE: The trunk is bent sideward as far as possible, the head drooping in the same 
direction; the feet are not moved, knees remain straight and closed. TWO: The 
trunk and head are raised to the upright position. 

2.) Bend trunk sideward left, in two counts — Begin! 
Arms — Down ! 
In place — Rest! ^ 

HAND EXERCISE. 

In position — Stand! 
Arms forward — Place ! 
T.) Bend hands downward, simultaneously, in two counts — Begin! 

ONE: The hands are bent downward as far as possible, the fingers are kept straight, 
the arms still. Hands and arms are at right angles. TWO: The hands are raised to 
the horizontal position. 

2.) Bend hands upward, simultaneously, in two counts — Begin! 

Hands and arms form obtuse angles. 

Arms outward — Place ! 
3.) Bend hands downward, simultaneously, in two counts — Begin ! 
4.) The same upward — Begin! 

Arms upward — Place ! 
5.) Bend hands forward, simultaneously, in two counts — Begin ! 
6.) The same backward — Begin! 

Arms outward — Down! 

For the repetition of an exercise in a different direction or from another position it is not 
necessary to jrive the full command each tim^; give the command in full once or twice, 
after that, simply "the same," or '"repeat." 



FREE GYMNASTICS. 39 



LESSON 5. 

HEAD EXERCISE. 

In position — ^Stand! 
Hands on hips — Place! 
I.) Bend head sideward right, in two counts — Begin! 

ONE: The head is bent directly sideward as far as possible; eyes remain open 
TWO: The head is raised to the upright position. 

2.) Bend head sideward left, in two counts — Begin! 
Arms — Down! 



In place — Rest 



ARM EXERCISE. 



In position — Stand! 
Arms for thrusting — Place! 
I.) Thrust arms forward, simultaneously, in two counts — Begin! 

ONE: Both arms are thrust forward; hands remain closed, backs of the hands are 
turned upward. TWO: Starting position. 

2.) The same downward — Begin! 

Backs of the hands are turned forward. 

3.) The same outward — Begin! 

Backs of the hands are turned upward. 

4 ) The same upward — Begin ! 

Backs of the hands are turned backward. 

5.) The same backward — Begin! 

Backs of the hands are turned downward. 

Arms — Down ! 
In place — Rest ! 

ARM EXERCISE. 

In position — Stand ! 
Arms forward — Place ! 
1.) Lower arms simultaneously, in two counts — Begin! 

ONE: The arms are lowered TWO: The arms are raised to position forward. 

Arms outward — Place! 
2.) Lower arms, in two counts — Begin ! 
Arms — Down! 



40 FREE GYMNASTICS. 



LESSON 6. 

ARM EXERCISE. 

In position — Stand! 
Arms forward— Place! 
I.) Turn arms outward, simultaneously, in two counts — Begin! 

ONE: The right arm is turned to the right, the left arm to the left, simultaneously; 
palms of the hands turn upward. TWO: The arms are turned back to the starting 
position. 

Arms outward — Place ! 
2.) Turn arms backward, simultaneously, in two counts — Begin! 

Palms turn upward. 

Arms upward— Place! 
3.) Turn arms inward, simultaneously, in two counts — Begin! 

Palms turn backward. 

Arms downward — Place! 
4.) Turn arms outward — Begin! 

Palms turn forward. 

Arms backward — Place! 
5.) Turn arms outward — Begin! 

Palms turn downward. 

Arms — Down ! 
In place —Rest ! 

TRUNK EXERCISE. 

In position — Stand! 
Hands on hips— Place! 
I.) Turn trunk sideward right, in two counts — Begin! 

ONE: The body turns on its perpendicular axis as far as possible, without moving, 
the feet. TWO: The body is turned back to the starting position. 

2.) The same to the left — Begin ! 
Arms — Down! 
In place— Rest! 

ARM EXERCISE. 

In position — Stand! 
Fists under shoulders — Place! 
I.) Thrust arms downward, simultaneously, in two counts —Begin ! 

The hands remain closed, the backs of the hands turn forward. 

2.) The same backward — Begin! 

The backs of the hands turn downward. 

Arms — Down! 



FREE GYMNASTICS. 41 



LESSON 7. 

HEAD EXERCISE. 

In position — Stand ! 
Arms folded backward — Place! 
I.) Turn head sideward right, in two counts — Begin! 

ONE: The head is turned to the right as far as possible; the eyes rmust not be closed 
nor the body moved. TWO: The head is turned back to the front position. 



2.) The same to the left — Begin! 
Arms — Down ! 
In place — Rest ! 

ARM EXERCISE. 

In position — Stand! 
Arms forward — Place ! 
I.) Lower arms simultaneously, in two counts — Begin I 

ONE: The arms are lowered to the fundaniental position. TWO: The arms are 
raised to the starting position. 

2.) Move arms outward, simultaneously, in two counts — Begin! 

Palms are turned downward. 

3 ) Raise arms upward, simultaneously, in two counts — Begin! 

Palms are turned forward. 



Arms — Down ! 
In place — Rest! 



SHOULDER EXERCISE. 



In position — Stand ! 
I.) Move shoulders forward, simultaneously, in two counts — Begin! 

ONE: The shoulders are thrown forward. TWO: Starting position. 

2.) The same backward — Begin! 

The shoulders are jerked backward. 

3.) Raise shoulders simultaneously, in two counts — Begin! 

ONE: Both shoulders are raised as much as possible. TWO: Shoulders are drop- 
ped to the fundamental position. 



42 ^FREE GYMNASTICS. 



LESSON 8. 

ARM EXERCISE. 

In position— Stand! 
Fists over shoulders — Place ! 
I.) Thrust arms forward, simultaneously, in two counts — Begin! 

Backs of the hands turn upward. 

2.) The same outward — Begin! 

Backs of the hands turn upward. 

3.) The same upward — Begin! 

Backs of the hands turn backward. 

Arms--— Down! 
In place — Rest! 

HAND EXERCISE. 

In position — Stand ! 
Arms forward — Place! 
I.) Bend hands sideward right, simultaneously, in two counts — Begin ! 

ONE: Both hands are bent horizontally to the right. TW O: Starting position. 

2.) The same to the left — Begin! 
3.) The same inward — ^Begin ! 

Thte hands bend toward each other. 

4.) The same outward — Begin ! 

The hands bend away from each other. 

Arms — Down! 
In place — Rest ! 

ARM EXERCISE. 

In position— Stand! 
Arms outward — Place! 
I.) Lower arms simultaneously, in two counts — Begin! 

Palms turned backward. 

2.) Move arms forward, simultaneously, in two counts — Begin! 

The palms are turned downward. 

3.) Raise arms upward, simultaneously, in two counts — Begin! 

The palms turn forward. 

Arms — Down ! 

Between the arm and hand exercises of this and the following lesson of the first part, 
review Head, Trunk and Foot Exercises. 



FREE GYMNASTICS. 43 

LESSON 9. 

ARM EXERCISE. 

In position — Stand! 

Arms upward, forward — Place ! 

I.) Lower arms into position forward, simultaneously, in two counts 
— Begin! 

Palms turned downward. 

2.) Lower arms into position outward, simultaneously, in two counts 
— Begin ! 

Palms turn downward. 

3.) Lower arms forward into position downward, simultaneously, in two 
counts — Begin ! 

Palms turned backward. 

4.) Lower arms outward, into position downward, simultaneously, in two 
counts — Begin! 

Palms turn backward. 

Arms outward — Down ! 
In place — Rest ! 

HAND EXERCISE. 

In position — Stand! 
Arms outward- — Place! 
T.) Bend hands forward simultaneously, in two counts — Begin! 

ONE: The hands are bent forward, horizontally. TWO: The hands are straight- 
ened. 

2.) The same backward — Begin ! 

Arms upward — Place ! 
.3.) Bend hands sideward right, simultaneously, in two counts — Begin! 
.4.) The- same to the left — Begin! 
5.) The same inward — Begin! 
'6.) The same outward— Begin! 

Arms outward — Down ! 



44 FREE GYMNASTICS. 



COMPLEX EXERCISES. 

LESSON 10. 

FOOT EXERCISE. 

In position — Stand ! 
Hands on hips — Place! 
I.) Raise right heel in 2 counts — Begin! 

ONE: The heel is raised as high as possible without changing the position of the 
foot; the toes remain on the floor, the knee bends obliquely, forward. TWO: The 
heel is lowered. 

2.) R^ise left heel in 2 counts — Begin! 
Arms — Down I 
In place — Rest ! 

HEAD EXERCISE. 

In position — Stand! 
Arms folded backward — Place! 
I.) Rock head, bending forward and backward, in 2 counts — Begin ! 

ONE: The head is bent forward. TWO: The head is. swung into position back- 
ward. ONE: Position forward. TWO: Backward, etc., etc. The command "stop"' 
is given when the head is in position forward. After the command "stop," the head, 
is raised to the upright position. 

2.) Rock head backward and forward — Begin ! 
3.) Rock head, bending right and left — Begin! 

ONE: The head is bent sideward right. TWO: Sideward left, etc., etc, 

4.) Rock head, bending left and right — Begin! 
5.) Rock head, turning right and left — Begin! 

ONE: The head is turned sideward right. TWO: Sidewaj-d.left.etc, etc. 

6.) Rock head, turning left and right — Begin! 
Arms — Down! 
In place — Rest ! 

ARM EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Straighten both arras sideward right, in 2 counts — Begin! 

The left arm is bent; the right arm and left forearm are horizontal and parallel. 

2.) Straighten both arms sideward left, in 2 counts — Begin! 
Arms — Down ! 



FREE GYMNASTICS. 45 



LESSON II. 

TRUNK EXERCISE. 

In position — Stand! 
Arms folded backward — Place ! 
!i.) Rock trunk, bending forward and backward, in 2 counts — Begin! 
(Reverse.) 

ONE: The trunk is bent forward. TWO: Backward. Same as rocking head. 

.2.) Rock trunk, bending right and left — Begin! (Reverse.) 
3.) Rock trunk, turning right and left — Begin! (Reverse.) 

Arms — Down! 

In place — Rest ! 

FINGER EXERCISE. 

In position — Stand ! 
Arms forward — Place! 
ii.) Move fingers — Begin ! 

All the fingers and th-e thumbs are moved at the same time in any and every direction: 
stretching, spreading and bending them vigorously; counting is unnecessary. Let the 
- children exercise the fingers for some time, then give the command "stop." At the 
command, the fingers are straightened and closed. 

Arms outward — Place! 
.2.) The same exercise — Begin! 

Arms upward — Place ! 
3.) The same exercise — Begin! 

Arms forward — Down! 

In place — Rest ! 

HAND EXERCISE. 

In position — .Stand! 
Hands on hips — Place ! 
I.) Clap hands forward, arms bent, in 2 counts — Begin ! 

ONE: The hands are clapped opposite the chest, the arms are bent; the back of the 
left hand is turned down, that of the right hand upward (or the reverse). While clap- 
,ping the hands, clasp loosely. TWO: The hands are placed on hips. 

.2.) Clap hands over head, arras bent, in 2 counts — Begin! 

ONE: The hands are clapped over the head, the arms being bent, and the hands 
clasping. loosely. TWO: Hands on hips. 

Arms — Down! 
Arms forward — Place ! 
I.) Clap hands forward, arms straight, in 2 counts — Begin ! 

ONE: The backs of the hands are turned outward, and the hands remaining open 
and straight (not clasping) are clapped. TWO: The hands are separated and the 
palms turned downward; hands and arms are placed in the starting position. 

Arms — Down! 

Arms upward, forward — Place I 
.2.) Clap hands, arms straight, in 2 counts — Begin! 

ONE: The palms are turned toward each other and the hands clapped. TWO: 
Starting position. 

Arms outward — Down ! 



46 FREE GYMNASTICS. 



LESSON 12. 

FOOT EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Step-position forward right, in 2 counts — Begin! 

ONE: The foot is moved forward, the ankle straightened, and the heel raised. The 
toe is turned outward and touches the floor lightly. The weight of the body is thrown 
upon the left foot. Both knees are kept straight. TW,0: The foot is brought back and: 
the fundamental position taken. Both movements must be executed noiselessly. 

2.) Step-position forward left — Begin! 
3.) Step-position sideward right — Begin ! 

The foot inclines and touches the floor with its inner edge. 

4.) Step-position sideward left— Begin ! 
5.) Step-position backward right — Begin! 

The foot touches the floor with its inner edge. 

6.) Step-position backward left — Begin! 
Arms — Down I 
In place — Rest ! 

HAND EXERCISE. 

In position — Stand ! 
Arms forward — Place ! 
I.)' Rock hands upward and downward, in 2 counts — Begin! 

ONE: The hands are bent upward as far as possible. TWO: The hands are bent 
downward as far as possible. 

Arms outward — Place I 
2.) Rock hands downward and upward — Begin! 

Arms upward— Place ! 
3.) Rock hands forward and backward — Begin! 

Arms forward — Down ! 

In place — Rest ! 

FINGER EXERCISE. 

In position — Stand ! 
Arms outward — Place ! 
I.) Spread fingers, in two counts — Begin! 

ONE : The fingers are spread and stretch horizontally as much as possible one from 
the other. TWO: The fingers are closed. 

Arms upward — Place ! 

2.) Spread fingers, in two counts-Begin! 4.) The same exercise-Begin ! 

Arms forward-Place ! Arms backward — Place ! 

3.) Spread fingers, in two counts-Begin! 5.) The same — Begin! 

Arms downward-Place! Arms— Down! 



FREE GYMNASTICS. 47 

EASY COMBINATIONS. 

LESSON 13. 

ARM EXERCISE. • 

In position — Stand ! 

I.) Raise right arm forward, in 2 counts — Begin ! 

2.) Raise left arm forward, in 2 counts — Begin! 

3.) Raise right and left arm forward, alternately, in 4 counts — Begin! 

4.) Exercise 3 outward. 

5.) Exercise 3 backward. 

6.) Exercise 3 upward — forward. 

7.) Exercise 3 upward — outward. 

In giving command No. 3 for exercises 4, 5, 6 and 7, substitute tlie words outward, back- 
ward, upward — forward and upward — outward for forward. 

In place — Rest! 

TRUNK EXERCISE. 

In position — Stand ! 
Hands on hips — ^Place ! 
I.) Bend trunk forward and backward, alternately, in 4 counts — Begin! 

ONE: Forward. TWO: Starting position. THREE: Backward. FOUR: 
Starting position. 

2.) Bend trunk sideward right and left, in 4 counts — Begin! 
3.) Exercise i and 2 combined, in 8 counts — Begin! 

4.) Bend trunk forward — sideward right — backward and sideward left, in 
8 counts — Begin! 

ONE: Forward. THREE: Sideward right. FIVE: Backward. SEVEN: 
Sideward left. 

5.) Turn trunk sideward left and right, in 4 counts — Begin! 

ONE: To the left. THREE: To the right. 

6.) Turn trunk sideward right — bend backward — turn sideward left and 
bend forward, in 8 counts — Begin ! 
Arms — Down ! 
In place — Rest! 

ARM EXERCISE. 

In position — Stand! 
Arms forward — Place! 
I.) Swing arms backward and forward, in 2 counts — Begin! 

ONE: The arms are swung into position backward. TWO: The arms are swung 
forward into position forward. 

2.) Raise arms upward and move outward, in 4 counts — Begin ! 

ONE: Upward. TWO: Position forward. THREE: Outward. FOUR^ 
Position forward. 

Arms — Down! 



48 FREE GYMNASTICS. 



LESSON 14. 

FOOT EXERCISE. 

In position — Stand! 

Arms folded backward — Place! 
I.) Raise right and left heel alternately in 4 motions — Begin! 
2.) Raise right and left and both heels in 6 counts — Begin! 

ONE: Right heel. THREE; Left heel. FIVE: Both heels. 

3.) Raise left and right toe alternately, in 4 counts — Begin! 
4.) Raise left, right and both toes, in 6 counts — Begin! 

Arms —Down ! 

In place — Rest ! 

HEAD EXERCISE. 

In position — Stand! 

Hands on hips — Place! 
I.) Bend head forward and backward, alternately, in 4 counts — Begin! 
2.) Turn head sideward right and left, in 4 counts — Begin ! 
3.) Bend head sideward left and right, in 4 counts — Begin! 
4.) Turn head sideward right — bend forward — turn head sideward left 
and bend backward, in 8 counts — Begin! 

Arms — Down! 

FOOT EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Step-position forward right and left, and sideward right and left, in 8 

counts — Begin ! 
2.) Step-position sideward left and right, and backward left and right, in 

8 counts — Begin! 
3 ) Step-position forward right and left, and backward right and left, in 8 
counts — Begin! 
Hands- — Down! 
In place — Rest! 

ARM EXERCISE. 

In position — Stand ! 
Hands on hips — Place ! 
I.) Straighten arms downward right, left and both, in 6 counts — Begin! 

ONE: Right arm. THREE: Left arm. FIVE: Both arms. Two, Four and 
Six: Hands on hips. 

2.) The same forward. 4.) The same upward. 

3.) The same outward. Arms — Down! 

When reviewing this lesson, change the starting position to "hands over shoulders" and 
■"arms in thrusting position." 



SECOND GRADE, 

THIRD COURSE, 



ARMS IN THRUSTING POSITION. 



New Positions and Movements. 



EASY COMBINATIONS OF ELEMENTARY AND COMPLEX EXERCISES. 



FREE CxYMNASTICS. 



sEooitTiD a-is.i5^:z)E. 



REMARKS. 



To THE TEACHER : 

In teaching combinations, resolve the exercises into the component parts, and practise the 
different elementary exercises separately. Then combine. The first few lessons will 
illustrate this. 

If you have a piano or an organ in your room, accompany the exercise once a week — 
every Friday — but not oftener. For this purpose, arrange your exercises so that they 
will have 8, i6, 32 or 64 counts. Any dance or march music will do. Music arranged 
in 2-4, 4-8 or 4-4 time, play 1-4, 2-8 or 4-16 notes to one gymnastic count. Music 
arranged in 3-4 time, play one measure to one gymnastic count. 

Begin each lesson with a drill on gymnastic positions. 

When Free Gymnastics are first introduced in your school, it is absolutely necessary that 
you commence at the beginning, i. e., your children must take the first and second 
course. Otherwise you will not be successful. 



FREE GYMNASTICS. 51 



LESSON I. 

OBLIQUE POSITIONS OF ARMS. 

In position — Stand! 
I.,) Arms in oblique position downward — Place! 

The arms are moved outward halfway between position downward and outward. 
The palms of the hands are turned backward. 

Arms— Down! 
2.) Arms in oblique position backward — Place! 

The arms are moved backward and outward. 

Arms — Down! 
3.) Arms in oblique position forward — Place! 

The arms are raised obliquely forward and outward to a level with the shoulders; 
arms halfway between position forward and outward. 

Arms — Down! 
4.) Arms in oblique position upward — forward — Place! 

The arms are raised obliquely forward — upward; arms half way between position up- 
ward and outward. 

Arms forward — Down! 
5.) Arms in oblique position upward — outward — Place! 

The arms are raised outward into oblique position upward. 

Arms outward — Down! 
In place — Rest! 

FOOT EXERCISE. 

in position — Stand! 
Hands on hips — Place ! 
I.) Step-position sideward right — and left — and raise both heels twice, 
in 8 counts — Begin ! 

ONE: Step-position sideward right. TWO: Close heels. THREE: Step-position 
sideward left. FOUR: Close heels. FIVE: Raise both heels. SIX: Lower heels. 
SEVEN: Raise both heels. EIGHT: Lower heels. 

2.) Straighten arms downward twice — and outward twice, Iq 8 counts 

—Begin ! 
3.) Exercises i and 3 combined, in 16 counts — Begin! 

Drill the class first on step-position ri^ht and left, then on raising heels. Then combine the 
two exercises. Next, take arms downward, then outward. Combine downward and 
outward, each twice. Lastly, take the combination No. 3. 
Arms — Down ! 
In place — Rest! 

HAND EXERCISE. 
In position — Stand! 
Hands on hips — Place] 
I.) Clap hands forward^ arms bent:, twice in 3 counts--Begin ' 

ONE: Hands are clapped forward, arms bent. TWO: Hands are clapped again. 
THREE: Hands are placed on hips. 

2.) Clap hands over head, arms bent, twice in 3 counts — Begin! 
3.) Clap hands forward, arms bent, thrice in 4 counts — Begin! 

ONE, TWO, THREE: Hands are clapped. FOUR: Hands on hips. 

4.) Clap hands over head, arms bent, thrice in 4 counts — Begin ! 
Arms — Down! 



52 FREE GYMNASTICS. 



LESSON 2. 

ANGULAR POSITIONS OF ARMS. 

In position — Stand ! 
1.) Arms in angular position outward, right arm downward — Place! 

The right arm is kept in position downward, the left arm is placed in position outward,, 
palm of the hand turned downward. 

Arms — Down! 

The left arm is lowered to the side. 

2.) Arms in angular position outward, right arm upward — Place! 

The right arm is raised outward into position upward, palm of the hand turned 
forward; the left arm is placed in position outward, palm of the hand turned downwards 

Arms outward — Down! 

The right arm is lowered outward. 

3.) Arms in angular position outward, left arm downward — Place! 

Arms — Down! 
4.) Arms in angular position outward, left arm upward — Place! 

Left arm is raised outward into position upward; right arm is raised into position: 
outward 

Arms outward — Down! 
5.) Arms in angular position forward, right arm downward — Place! 

Right arm downward; left arm in position forward, palm of the hand turned 
downward. 

Arms — Down ! 
6.) Arms in angular position forward, right arm upward — ^Place ! 

The right arm is raised upward — forward, palm of the hand turned forward; left arnxi 
is raised ittto position forward, palm of the hand turned downward. 

Arms forward — Down! 
7.) Arms in angular position forward, left arm downward — Place! 

Arms — Down! 
8.) Arms in angular position forward, left arm upward — Place! 

Arms forward — Down ! 

In place — Rest! 

TRUNK AND FOOT EXERCISE. 

In position — Stand ! 
Arms folded backward — Place ! 
I.) Bend trunk sideward right— and left — and raise both heels twice, in 8 

counts — Begin ! 
2.) Bend trunk forward and backward — and raise both heels twice, in 8 

counts — Begin ! 
3.) Exercises i and 2 combined, in 16 counts — Begin! 
Arms — Down ! 



FREE GYMNASTICS. 53 

LESSON 3. 

SLANT POSITIONS OF ARMS. 

In position— Stand ! 
I.) Arms in slant position backward — Place ! 

Identical with position backward; palms of the hands turned upward. 

Arms — Down! 
2.) Arms in slant position forward — Place! 

The arms are raised forward halfway between position downward and forward. The 
arms are parallel and palms turned downward. 

Arms — Down! 
3.) Arms in slant position upward - Place ! 

The arms are raised forward— upward half way between position forward and upward. 
The arms are parallel and the palms turned downward. 

Arms — Down! 
4.) Arms in slant position sideward right — Place! 

The right arm is raised in oblique position upward; the left arm, bent, is raised into 
oblique position sideward right. The right arm and left forearm are parallel. 

Arms — Down ! 
5.) Arms in slant position sideward left — Place I 

The opposite of position No. 4. 

Arms — Down ! 
In place — Rest! 

ARM EXERCISE. 

In position - Stand! 
t.) Raise ri^ht arm outward, in 2 counts — Begin ! 
2.) Raise left arm outward, in 2 counts — Begin! 

3.) Raise right and left arm outward, alternately, in 4 counts— Begin ! 
4,) Raise right and left arm outward, simultaneously, in 2 counts — Begin! 
5.) Exercises 3 and 4, in 6 counts— Begin ! 

In place— Rest ! 

[lesson 3 CONTINUED.] 



54 FREE GYMNASTICS. 



HEAD EXERCISE. 

In Dosition — Stand! 

Arms folded backward — Place I 
I.) Turn head sideward right, in 2 counts — Begin ! 
2.) Turn head sideward left, in 2 counts — Begin! 
3.) Turn head sideward right and left, in 4 counts — Begin! 

Arms — Down ! 

In place — Rest! 

ARM AND HEAD EXERCISE. 

In position — Stand! 
I.) Raise right arm outward, and turn head sideward, right, in 2 counts 
— Begin! 

ONE: The right arm is raised outward as high as the shoulders and the head turned 
to the right, simultaneously. TWO: The arm is lowerd to the side, and the head 
turned to the front. 

2.) The same to the left — Begin! 

3.) The same, right and left, alternately, in 4 counts — Begin ! 

4.) Raise both arms outward, and bend head forward, in 2 counts — Begin! 

ONE: Both arms are raised outward to a level with the shoulders and the head bent 
forward simultaneously. TWO: The arms are lowerd and the head raised. 

5.) Raise both arms outward and bend head backward, in 2 counts-BeginI 
6.) Exercises i, 2, 4 and 5 each 8 times, in 32 counts — Begin! 



FREE GYMNASTICS. 55 



LESSON 4. 

PERPENDICULAR POSITIONS OF ARMS. 

In position — Stand! 
I.) Arms in perpendicular position, right arm upward — outward — Place! 

The right arm is raised outward into position upward, palm turned forward; the left 
arm remains at the side. 

Arm outward — Down! 
2.) Arms in perpendicular position, left arm upward — forward — Place I 

The left arm is raised forward into position upward, the right arm remains at the side. 

Arm forward — Down! 
In place — Rest ! 

ARM EXERCISE. 

In position — Stand! 
I.) Arms forward — fold arms backward — and arms down, in 3 counts 

— Begin! 

ONE: The arms are raised in position forward. TWO: The arms are folded back- 
ward, swinging them downward toward the body. THREE: The arms are thrust 
downward. 

2.) Fold arms backward — swing arms in position forward— and arms 

down, in 3 counts — Begin! 
3.) Exercises i and 2 combined, in 6 counts — Begin! 
In place — Rest! 

TRUNK AND FOOT EXERCISE. 

In position — Stand! 
Arms folded backward — Place ! 
I.) Bend trunk sideward right — and step-position sideward right, in 4 
counts — Begin ! 

ONE: Trunk is bent sideward right. 1W"0: Trunk is raised. THREE: Step- 
position sideward right. FOUR: Heels are closed. 

2.) The same to the left — Begin! 

3.) The same, right and left, in 8 counts — Begin! 

VARIATIONS. 

I.) Bend trunk sideward right— and left— and step-position sideward right 

— and left, in 8 counts — Begin! 

2.) Step-position sideward right — and left — and bend trunk sideward 
right — and left— in 8 count.s — Begin ! 

Other variations are too difficult for this grade. 

Arms — Down! 



56 FREE GYMNASTICS. 



LESSON 5. 

DIAGONAL POSITIONS OF ARMS. 

In position — Stand! 
I ) Arms in diagonal position sideward, right arm upward — Place! 

The right arm is raised into oblique position upward, the left arm into oblique position 
downward. 

Arms outward — Down! 
2.) Arms in diagonal position sideward, left arm upward — Place! 

The opposite of position No. i. 

Arms outward — Down! 
3 ) Arms in diagonal position forward, right arm upward — Place ! 

The right arm is raised into slant pDsitlon upward, the left arm into slant pT-;ition 
backward. 

Arms forward — Down ! 
4.) Arms in diagonal position forward, left arm upward — Place! 

The opposite of position No. 3. 

Arms forward — Down! 
In position — Stand! 

FINGER EXERCISE. 

In position — Stand! 
Arms f(jrward, hands closed — Place! 
I.) Open hands and spread fingers, simultaneously, in 2 counts — Begin! 

ONE: The hands are opened and the fingers spread and stretched simultaneously . 
TWO: The hands are closed. 

Arms outward, hands closed — Place! 
2.) The same exercise — Begin! 

Arms upward, hands closed — Place! 
3.) The same exercise — Begin! 

Arms forward— Down ! 

Hands open. 

In place — Rest! 

iLKiSSON .5 CONTINUED.] 



FREE GYMNASTICS. 57 

ARM EXERCISE. 

In position — Stand ! 

Arms for thrusting — Place ! 

I.) Thrust arras forward — outward — upward — and downward, in 8 counts 
— Begin ! 

ONE: Forward. . THREE: Outward. FIVE: Upward. SEVEN: Downward. 
TWO, FOUR, SIX and EIGHT: Starting position. 

2.) Thrust arms upward — outward — forward — and downward, each direc- 
tion twice, in 16 counts — Begin! 

Arms — Down! 

In place — Rest ! ' 

ARM AND FOOT EXERCISE. 

In position — ^Stand ! 

Hands on hips — Place! 

1.) Raise right and left heel, alternately — and both heels twice, in 8 counts 
— Begin 

2.) Straighten right and left arm downward, alternately, and both arms 

downward, twice, in 8 counts — Begin! 

3.) Exercises i and 2 combined, in 16 counts — Begin! 

Arms — Down ! 



58 FREE GYMNASTICS. 



LESSON 6. 

ARM AND HAND EXERCISE. 

In position — Stand! 
Hands over shoulders — Place ! 
I.) Straighten arms outward twice, and clap hands forward, arms bent, 
thrice, in 8 counts — Begin! 

ONE and THREE: Arms are straightened outward. TWO and FOUR : Hands, 
over shoulders. FIVE, SIX^ and SEVEN: Hands are clapped opposite the chest. 
EIGHT: Hands over shoulders. 

2.) Straighten arms downward twice, and clap hands over head, arms 

bent, thrice, in 8 counts — Begin! 
3.) Exercises 1 and 2, in 16 counts — Begin! 

Arms — Down ! 

In place — Rest ! 

FOOT AND KNEE. EXERCISE. 

In position— Stand ! 
Arms folded backward Place! 
I.) Step-position sideward right, and raise left heel, in 4 counts — Begin! 

ONE: Step-position sideward right. TWO: Heels are closed. THREE: Left 
heel is raised. FOUR: Left heel is lowered. 

2.) Step-position sideward left, and raise right heel, in 4 counts — Begin! 
3.) Exercises i and 2 combined, in 8 counts — Begin! 

VARIATIONS.. 

4.) Step-position sideward right — and left — alternately, and raise right 

and left heel alternately, in 8 counts — Begin! 
5.) Step-position right— and left — alternately, and raise both heels, twice- 

in 8 counts — Begin ! 
6.) Raise both heels twice — and raise right — and left heel, alternately, in. 
8 counts — Begin! 
Arms — Down ! 
In place — Rest ! 

TRUNK AND ARM EXERCISE. 

In position — Stand ! 
Hands on hips — Place! 
I.) Turn trunk sideward right — and straighten arms downward, in 4 counts- 
— Begin ! 

ONE: The trunk is turned 'to the right. TWO: Starting position. THREE: 
Both arms are straightened downward. FOUR: Starting position. 

2.) Turn trunk sideward left— and straighten arms downward^ in 4 counts^ 

— Begin ! 
3.) Exercises i and 2 combined, in 8 counts — Begin ! 
Arms — Down ! 



FREE GYMNASTICS. 59 



LESSON 7. 

ARM EXERCISE. 



In position — Stand! 



I.) Raise arms forward — move arms outward — and arms down, in 3 
counts — Begin! 

2.) Raise arms outward — move arms forward — and arms down, in 3 counts 
— Begin ! 

3.) Exercises i and 2, in 6 counts — Begin! 

In place — Rest! 

ARM AND HAND EXERCISE. 

In position — Stand ! / 

Hands on hips — Place ! 

I.) Straighten arms forward — and clap hands forward — arms bent, in 4 
counts — Begin ! 

ONE: Both arms are straightend forward. TWO: Hands on hips. THREE: 
Hands are clapped forward, arms bent. FOUR : Hands on hips. 

2,) The same, except straighten arms outward — Begin I 

Straighten arms outward and clap hands forward. 

3.) The same, except straighten arms upward — Begin! 
4.) The same, except straighten arms downward — Begin! 
5".) Exercises i, 2, 3 and 4 combined, in 16 counts — Begin!; 

Arms — Down! 

In place- Rest! 

[lesson 7 CONTINUED.] 



6o FREE GYMNASTICS. 



VARIATIONS. 
Clap hands over head instead of forward. 

TRUNK AND ARM EXERCISE. 

In position— Stand ! 

Hands on hips — Place! 
I.) Bend trunk sideward right, twice, in 4 counts — Begin! 
2.) Straighten arms outward twice, in 4 counts — Begin! 
3.) Bend trunk sideward left, twice, in 4 counts — Begin ! 
4.) Straighten arms outward twice, in 4 counts — Begin! 
5.) Exercises i, 2, 3 and 4, in 16 counts — Begin! 

Arms — Down! 

In place —Rest! 

FOOT AND KNEE EXERCISE. 

In position — Stand! 
Arms folded backward — Place ! 
I.) Raise right and left toe alternately — and both — in 6 counts— Begin ! 

ONE: Right toe. THREE: Left toe. FIVE: Both toes. 

2.) Raise right and left heel alternately — and both — in 6 counts— Begin ! 
3 ) Exercises i and 2, in 12 counts —Begin ! 
Arms — Down! 



FREE GYMNASTICS. 



LESSON 8. 

ARM AND HEAD EXERCISE. 

In position — Stand! 
I.) Raise arms into position outward — bend head forward — and reverse 
order, in 4 counts — Begin! 

ONE: The arms are raised in position outward. TWO: The head is bent forward. 
THREE: The head is raised. P'OIIR: The arms are lowerd. 

2.) Raise arms upward-outward — bend head backward — and reverse 

order, in 4 counts — Begin! 
3.) Exercises i and 2, in 8 counts— Begin ! 
In place — Rest! 

HEAD EXERCISE. 

In position — Stand ! 
Arms folded backward — Place ! 
I.) Turn head sideward right — left — and front, in 3 counts — Begin ! 

ONE: The head is turned to the right. TWO-: The head is turned to the left. 
THREE: The head is turned to the front. 

2.) Bend head forward — backward — and raise head, in 3 counts — Begin! 
3.) Exercises 1 and 2, each twice, in 12 counts — Begin! 

Arms — Down ! 

In place — Rest! 

ARM AND FOOT EXERCISE. 

In position — Stand ! 
Hands on hips — Place ! 
I.) Straighten right arm forward — move outward — and hand on hip, in 3 

counts — Begin ! 
2.) Step-position forward right — move foot into step-position sideward 

right — and close heels, in 3 counts — Begin! 
3.) Exercises i and 2 alternately, in 6 counts — ^Begin! 
4.) Exercises i and 2 simultaneously, in 3 counts — Begin ! 
5.) Straighten left arm forward — move outward — and hand on hip, in 3 

counts — Begin ! 
6.) Step-position forward left — move foot into step-position sideward left 

— and close heels, in 3 counts — Begin 1 
7.) Exercises 5 and 6 alternately, in 6 counts — Begin ! 
8.) Exercises 5 and 6 simultaneously, in 3 counts — Begin ! 
9.) Exercises 4 and 8 in 6 counts — Begin ! 
Arms — Down! 



62 FREE GYMNASTICS. 



LESSON 9 

ARM EXERCISE. 



In position — Stand] 



I.) Hands on hips — straighten arms forward — and arms down, in 3 counts 
— Begin ! 

2.) Hands on hips — straighten arms outward — and arms down, in 3 counts 
— Begin! 

3.) Arms forward — hands on hips — and arms down, in 3 counts — Begin! 

The reverse of exercise i. 

4.) Arms outward — hands on hips — and arms down, in 3 counts — Begin! 

The reverse of exercise 2. 

In place — Rest! 

TRUNK AND FOOT EXERCISE. 

In position — Stand ! 

Hands on hips — Place!. 
I.) Bend trunk sideward right — and raise both heels, in 4 counts — Begin! 
2.) Bend trunk forward — and raise both heels, in 4 counts — Begin ! 
3.) Bend trunk sideward left — and raise both heels, in ^. counts — Begin! 
4.) Bend trunk backward — and raise both heels, in 4 counts — Begin! 
5.) Exercises i, 2, 3 and 4, in 16 counts — Begin! 

Arms — Down! 

In place — Rest! 

ARM EXERCISE. 

In position — Stand! 

Arms forward — Place! 
I.) Lower arms, in 2 counts — Begin! 
2.) Move arms outward, in 2 counts — Begin! 
3.) Raise arms upward, in 2 counts — Begin! 
4.) Exercises i, 2 and 3 combined, in 6 counts — Begin! 

Arms — Down I 



FREE GYxMNASTICS. 6^ 



LESSON 10. 

ARM EXERCISE, 

In position — Stand! 
1.) Hands over shoulders — straighten arms forward — and reverse order, 
in 4 counts — Begin ! 

ONE: Hands over shoulders. TWO:: Arms forward. THREE: Hands over 
shoulders. FOUR: Arms down. 

J2.) The same, except outward — Begin! 
3.) The same, except upward — Begin ! 
4.) Exercises i, 2 and 3, in 12 counts — Begin! 
In place — Rest ! 

TRUNK AND ARM EXERCISE. 

In position — Stand! 

Hands on hips — Place! 
I.) Straighten arms outward and forward, in 4. counts — Begin! 
-2.) Bend trunk sideward right and forward, in 4 counts — Begin! 
3.) Straighten arms outward and backward, in 4 counts — Begin! 
4.) Bend trunk sideward left and backward, in 4 counts — Begin! 
5.) Exercises i, 2, 3 and 4, in 16 counts — Begin ! 

Arms — Down ! 

In place —Rest! 

FOOT AND ARM EXERCISE. 

In position— Stand! 

Hands on hips — Place ! 
I.) Step-position sideward right — and left, in 4 counts — Begin! 
2.) Clap hands forward (arms bent) — over head— hands over shoulders — 
and hands on hips, in 4 counts — Begin! 

ONE: The hands are clapped forward (arms bent). TWO: The hands are clapped 
over head (arms bent). THREE: Hands over shoulders. FOUR: Hands are placed 
on hips. 

J.) Exercises i and 2 combined, in 8 counts — Begin] 
Arms — Down! 



64 FREE GYMNASTICS. 

LESSON II. 

ARM EXERCISE. 

In position — Stand ! 
I.) Arms outward — forward — outward — and down, in 4 counts — Begin I 

(3NE: The arms are raised in position outward. TWO: Arms are moved into po- 
sition forward. Arms are moved into position outward. FOUR: Arms are lowerd. 

2.) Arms outward — upward — outward — and down, in 4 counts — Begin! 
3.) Exercises i and 2, in 8 counts — Begin! 
In place — Rest ! 

TRUNK AND ARM EXERCISE. 

In position — Stand ! 

I.) Hands on hips — bend trunk sideward right — and reverse order, in 4 
counts — Begin ! 

ONE: The hands are placed on hips. TWO: The trunk is bent sideward right 
THREE: The trunk is raised. FOUR: Arms are straightened downward. 

2.) The same to the left — Begin! 
3.) The same, right and left, in 8 counts— Begin! 
In place — Rest! 

ARM AND FOOT EXERCISE. 

In position — Stand ! 

I.) Raise right arm forward and step-position forward right, simultan- 
eously, in 2 counts— Begin ! 

ONE: The right arm is raised into position forward and the right foot moved into- 
.step-position forward. TWO: The right arm is lowered and the right foot placed back 
into fundamental position. 

2.) The same, except left — Begin! 

Left arm and left foot. 

3.) The same right and left alternately, in 4 counts — Begin! 

4.) Raise both arms forward and raise both heels, in 2 counts — Begin! 

5.) Exercises 3 and 4, in 6 counts — Begin! 



FREE GYMNASTICS. 65 



LESSON 12. 

HAND AND FOOT EXERCISE. 

In position — Stand ! 
Hands on hips — -Place ! 
I.) Step-position sideward right — and left — clap hands forward, arms bent, 
— and raise both heels, in 8 counts — Begin! 

ONE: Step-position sideward right. TWO: heels are closed. THREE: Step- 
position sideward left. FOUR: Heels are closed. FIVE: Hands are clapped for- 
ward, arms bent. SIX: Hands on hips. SEVEN: Both heels are raised. EIGHT: 
Heels are lowered. 

2.) The same, except step-position forward and clap hands over head 
— Begin ! 

ONE: Step-position forward right. TWO: Heels are closed. THREE: Step-position 
forward left. FOUR: Heels are closed. FIVE: Hands are clapped over head, 
arms bent. SIX: Hands on hips. SEVEN: Both heels are raised. EIGHT: Heels 
are lowered. 

3.) Exercises 1 and 2 combined, in 16 counts— Begin! ' 

Arms — Down ! 
In place— Rest ! 

TRUNK EXERCISE. 

In position — Stand! 
Hands on hips — Place ! 
I.) Bend trunk forward — backward — and raise trunk, in 3 counts — Begin! 

ONE: The trunk is bent in position forward. TWO: The trunk is bent in position 
backward. THREE: The trunk is raised in the upright position. 

2.) Bend trunk sideward right — left — and raise trunk, in 3 counts-Begin ! 
3.) Exercises i and 2, in 6 counts — Begin! 

Arms — Down! 

In place — Rest ! 

ARM AND HAND EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Raise right hand in position over head — turn head sideward left — and 
reverse order, in 4 counts — Begin ! 

ONE: The right hand is raised over head, the arm curved, the hand drooping and 
the palm turned downward. TWO: The head is turned to the left. THREE: The 
head is turned to the front. FOUR: The right hand is placed on the hip. 

2.) Raise left hand in position over head — turn head sideward right — and 

reverse order, in 4 counts — Begin ! 
3.) Raise both hands in position over head — turn head to the left— and 

reverse order, in 4 counts — Begin! 
4.) The same, except turning head to the right — Begin! 
5.) Exercises i, 2, 3 and 4, in 16 counts— Begin ! 
Arms — Down ! 



66 FREE GYMNASTICS. 



REMARKS, 



THIRD GRADE. 



To THE Teacher : 

I have found that teachers of this grade experience great difficulty in managing the 
pupils. Generally this grade (children between the ages of 8 and lo) is made up for 
the most part of children that have failed to pass for the higher grade. In conse- 
quence, they become discouraged, restless, indifferent and very unruly. In order to 
have good gymnastic exezxise, you must be a good disciplinarian. Be kind^ but very 
strict. 

Do not make scholars go through the exercises after school. Calisthenics should 
never be used as a means for punishment. 

Have music not oftener than once a week. 

In the spring and fall, whenever the weather is pleasant, the children should enjoy 
the benefits of an out-door drill. A few vigorous arm and trunk exercises will bring 
the life-blood to the cheeks of all. The out-door drill will, in a short time, do away 
with most '"'■ school'''' headaches. 

A drill., for arranging the class on the play-ground, is given on page 74. 

// is impossible to say how^ long to remain at one lesson; the sooner the children 
learn all the' exercises of their course, and those preceding it, the better. When this 
has been accomplished, do not take the lessons as they are arranged in the manual, but 
give a variety of exercises. If possible, all the muscles and joints of the body should 
be exercised each day. 

For additional gymnastic exercise, see the author's "Gymnastic Tactics" and 
"Light Gymnastics." 



THIRD GRADE. 

^-g FOURTH COURSE. ^^ 




ARMS IN POSITION UPWARD. 



FACING. MARCHING. ARRANGING THE CLASS ON THE PLAY - GROUND. 



NEW COMPLEX EXERCISES. 



MEMORY EXERCISES. SILENT DRILL. BREATHING EXERCISES. 



DIFFICULT COMBINATIONS. 



68 FREE GYMNASTICS. 



LESSON i. 

POSITIONS— CHANGING. 

In position — Stand ! 
I.) Arms in oblique-position downward — Place! 
2.) Arms in oblique-position upward — Place! 
3.) Arms forward — Place! 

4.) Arms in diagonal-position forward, right arm upward^ — Place ! 
5.) Arms in slant-position upward — Place ! 
6.) Arms folded backward — Place ! 

Arms — Down ! 



In place — Rest 



FACING. 



In position — Stand! 
Hands on hips — Place! 
I.) Right— Face! 

At the command "face," a, quarter turn to the right is executed on the left heel; the 
toes and the right heel are slightly raised while turning The body should be kept 
perfectly straight, and the turn made quickly. 

Repeat this command three times; that is, give it /^^/r times in. all, 
completing a whole turn.* 

2.) Left — Face! 

A quarter-turn on the left heel to the left. 
Give the command four times. 
3.) Right-about — Face! 

A half-turn to the right on the left heel. 
Give the command twice. 
4.) Left-about — Face! 

A half-turn to the left on the left heel. 
Give the command twice. 
Arms — Down ! 
In place — Rest! 

[lesson 1 CONTINUED.] 



FREE GYMNASTICS. 69 



ARM AND FOOT EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

Thejne: Straighten arms outward — and raise both heels, in 4 counts 
—Begin! 

ONE: Arms outward. TWO: Hands on hips. THREE: Heels raised. FOUR: 
Heels lowered. 

VARIATIONS. 

I.) Straighten arms outward and raise heels, simultaneously, in 2 counts 
— Begin! 

ONE: Arms outward and heels raised. TWO: Hands on hips and heels lowered. 

2.) Raise heels — straighten arms outward — and reverse order, in 4 counts 
— Begin ! 

ONE: Heels raised. TWO: Arms outward. THREE: Hands on hips. FOUR: 
Heels lowered. 

3.) Straighten arms outward — raise heels — and reverse order, in 4 counts 
— Begin ! 

ONE: Arms outward. TWO.: Heels raised. THREE: Heels lowered. FOUR: 
Hands on hips. 

Arms — Down] 



70 FREE GYMNASTICS. 

LESSON 2. 

POSITIONS— CHANGING. 

In position — Stand ! 
I.) Arms in angular-position outward, right arm upward — Placet 

Right arm upward, left arm outward. 

2.) Arms in angular-position outward, left arm upward — Place! 

Left arm upward, right arm outward. 

3.) Arms in perpendicular-position, left arm upward — Place!. 

Left arm upward, right arm downward. 

Hands on hips — Place ! 
Arms — Down ! 
In place — Rest ! 

MARCHING. 

In position — Stand! 

Arms folded backward — Place! 

A.) STEP POSITION. 

I.) Step-position forward left, in 2 counts — Begin! 
2.) Step-position forward left, in one count — Begin ! 

After the command "begin," the foot is advanced, as in exercise i, but immediately- 
brought back again. The counting is done on the second motion; that is, when the 
heels close. Step-position in ONE count is the same as step-position in TWO counts, 
only again as fast. 

3.) Step-position forward right, in 2 counts— Begin! 
4.) Step-position forward right, in one count — Begin! 
5.) Step-position forward left and right, in 4 counts — Begin! 
6.) Step-position forward left and right, in 2 counts — Begin! 

Arms — Down! 

In place — Rest ! 

[lesson 2 CONTINUED.] 



FREE GYMNASTICS. 71 



B.) MARKING TIME. 

In position — Stand! 
Hands on hips — Place! 
I.) Mark time — March! 

Marking time is a sham walk, and is identical with step-position farward left and 
RIGHT in 2 counts. Marking time, or marching, is invariably begun with the left foot. 
The command of execution is "march;" for stopping, "halt." 

I Marking time, walking, marching and facing are not considered as calisthenic exer- 
cises. However, as classes should be moved from one rocm to another, in a hall or on 
the play-ground, in good order: the most necessary commands are given here. For 
further information, see book 2, "Gymnastic Tactics." 

Class— Halt! 

Pause somewhat longer after the command "class" than usually. Give the com- 
mand "halt" while the left foot is advancing. The scholar then take one step more 
with the right foot. The last step should be heard distinctly. 

Mark time — March! 
Class— Halt! 
Right-about — Face! 
Mark time — March! 
Class— Halt! 
Left-about — Face! 
Arms — Down! 



72 . FREE GYMNASTICS. 



LESSON 3. 

POSITIONS— CHANGING. 

In position — Stand! 
J.) Arms in slant-position upward — Place! 
2.) Arms folded backward — Place! 
3.) Arms — Down! 
4.) Arms in diagonal-position sideward, right arm upward — Place! 

Right arm in oblique-position upward, left arm in oblique-position downward. 

5.) Arms in opposite position — Place! 

In repealing commands, they need not always be given in full. Tlie above command 
(No 5) shortened, is perfectly intelligable, meaning the opposite diagonal -position : 
left arm in oblique-position upward, right arm in oblique-pociticp. downward. 

6.) Arms in diagonal-position forward, left arm upward — Place! 

Left arm in slant-position upward, right arm in slant-position backward. 

7.) Arms in opposite position — Place! 

Right arm in slant-position upward, left arm in slant-position backward. 

Arms — Down ! 



In place— Rest! 



MARCHING. 



In position— Stand! 

Arms folded backward — Place! 
I.) Mark time — March! 
2.) Forward — March! 

At the command "march" all step forward with the left foot simultaneously. The 
body is held erect, the shoulders back; the chin is raised and slightly drawn in. When 
the feet advance, the knees are straightened. The toes are turned outward and touch 
the floor first. Little noise should b-: made with the feet, but there must be no effort 
noticable. The commands for changing the direction of a line are not given here. The 
line turns according to the instructions given by the teacher, or as necessity demands. 
If the marching is done in the class-room, the following plan is suggested: 

One of the aisles next the wall, is left free. The row in the opposite aisle 
next to the wall marches forward, across the room in front of the other rows, down 
the open aisle and then around the room in a square; the other rows fall in line 
as it passes in front of them. For closing the marching exercises, the teacher gives the 
command: "down your own ^isle," or something to that effect, at which the leaders 
pass down their respective aisles, and, reaching the front, MARK TIME. When all have 
arrived at their places, the teacher commands: 

Class— Halt! 

While the scholars are marching, the leader should take sh )RT steps: all others 
behind him, longer steps. This will prevent the line from spreading. Keep time by 
tapping with a pencil. The scholars are very apt to quicken the tims as they march. 
Do not permit this; stop them every time, ami hive them start again. 

Arms — Down! 



FREE GYMNASTICS. 73 



LESSON 4. 

POSITIONS— CHANGING. 



In position — Stand! 



I.) Arms in angular-position outward, right arm upward — Place! 

Left arm outward. 

2.) Arms in angular-position outward, left arm downward — Place! 

Right arm outward. 

3.) Arms in oblique-position upward — Place! 
4.) Arms folded backward — Place ! 

Arms — Down] , 

In place — Rest! 

FACING. 

In position — Stand! 
Hands on hips — Place! 
I.) Half-right — Face! 

An eighth-turn to the right (on the left heel.) 

2.) Front — Face! . 

3.) Half-left— Face! 

An eighth-turn to the left (on the left heel. ) 

4.) Front — Face! 
Arms — Down! 
In place — Rest! 

ARM EXERCISE. 

In position — Stand! 

Arms for thrusting — Place! 

I.) Thrust right and left arm forward alternately, and both forward twice, 
in 8 counts — Begin! 

ONE: Right arm. THREE: Left arm. FIVE: Both arms. SEVEN: Botb arms. 

2.) The same outward — Begin! 

3.) The same upward — Begin! 

4.) The s'ame downward — Begin ! 

5.) Exercises i, 2, 3 and 4, in 32 counts^Begin! 

Arms — Down! 

In place — Rest ! 

[lesson 4 CONTINUED.] 



74 



FREE GYMNASTICS. 



TO ARRANGE THE CLASS (OR THE ENTIRE: SCHOOL) ON THE 
PLAY - GROUND. 

I.) Give the usual signals for rising;. 

2.) Position of arms: Arms folded backward, hand's on hips, or hands 
grasped backward. 

3.) Mark time — March! 

4.) Forward — March ! 

5.) The first row marches toward the door, the other rows follow as 
the line passes. 

6.) The class, arranged in one line, marches out of the room and the 
building onto the play-ground. 

7.) Having arranged here, the line marches around the play-ground in a.: 
large square. 

8.) Arranging on the line of the square opposite the building,, the leaders. 
of the several rows march forward toward the building,, marking, 
time near the line of the square next to the building, 

9.) Class— Halt! 

The class will now be arranged thus: 




School. 



[lesson 4 CONTINTJED.]' 



FREE GYMNASTICS. 75 



TO DISMISS THE CLASS ON THE PLAY - GROUND. 

If the drill is given just before recess, the command "break — ranks^* 
is given, whereupon the children disperse. 

If the class is to be brought back into the school-room, the following 
commands are given : 

) Arms folded backward (hands on hips or hands grasped backward.) 

) Mark time — March ! 

) Forward — March! 

) The rows march into the school in their order. 

) Entering the class-rooms, the lines march along the outer aisles. 



Arriving at the rear aisle, the leaders march forward, marking time at 
the head of the aisles. 



7.) Class— Halt! 

8.) The usual signals for sitting are given. 



76 FREE GYMNASTICS. 



LESSON 5. 

ARM EXERCISE. 

In position — Stand! 

Hands over shoulders — Place! 

I.) Straighten right arm upward, in 2 counts — Begin! 

2.) Straighten left arm outward, in 2 counts — Begin! 

.3.) Straighten right arm upward, and left arm outward alternately, in 4 
counts — Begin ! 

4.) Straighten right arm upward, and left arm outward simultaneously, in 
2 counts — Begin ! 

5.) Straighten left arm upward, and right arm outward simultaneously, in 
2 counts — Begin! 

'6.) Straighten right arm downward, and left arm outward, in 2 counts 
— Begin ! 

7.,) Straighten left arm downward, and right arm outward, in 2 counts 
— Begin ! 

Arms — Down! 

In place — Rest! 

In position — Standi 

Hands over shoulders — Place! 
8.) Exercises 4, 5, 6 and 7, each twice, in t6 counts. 
19.) Exercises 4, 5, 6 and 7, each once, in 8 counts. 

Arms — Down! 

In place — Rest ! 

TRUNK AND ARM EXERCISE. 

In position — Stand! 

I.) Hands over head — rock trunk sideward right and left — and hands 
down, in 8 counts — Begin! 

ONE: The hands are placed over head. TWO: The trunk is bent sideward right. 
THREE: Sideward left. FOUR: Right. FIVE: Left. SIX: Right. SEVEN: 
The trunk is raised to the upright position. EIGHT: Arms down. 

2.) The same beginning left — Begin! 
3.) The same right and left, in 16 counts — Begin! 
In place — Rest! 

[lesson 5 CONTINUED.] 



FREE GYMNASTICS. 77 



ARM AND FOOT EXERCISE. 

In position — Stand! 

Hands over shoulders — Place! 

I.) Straighten right arm forward, and step-position forward right simul- 
taneously, in 2 counts — Begin ! 

2.) The same with the left arm and left foot — Begin! 

3.) The same right and left alternately, in 4 counts — Begin! 

4.) Step-position forward right and left, and straighten both arms forward,, 
in 4 counts — Begin ! 

ONE: Both arms are straightened and the right foot placed instep position forward. 
TWO: Starting position. THREE: Both arms are straightened forward, and the 
left foot placed in step-position forward. FOUR: Starting position. 

Arms — Down! 

In place — Rest ! 

In position — Stand ! 

Hands over shoulders — Place ! 

Exercises i, 2, 3 and 4 sideward. 

Exercise 4 forward and sideward alternarely,. in 8 counts^. 

Arms — Down ! 



78 FREE GYMNASTICS. 



LESSON 6. 

HAND EXERCISE. 

In position — Stand! 
Arm outward — Place! 
I.) Roll hands forward, in one count, 8 times — Begin! 

The hands are moved in a circle beginning forward and downward. The hands 
describe a funnel-formed figure. 

2.) ^RoU hands backward — Begin! 

Arms forward — Place! 
3.) Roll hands inward, in one count, 8 times — Begin' 
4.) The same outward — Begin ! 

Arms upward — Place ! 
5.) Roll hands inward, in one count — Begin! 
6.) The same outward — B^gin! 

Arms outward — Down! 

In place — Rest! 

TRUNK AND ARM EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

I.) Turn trunk sideward right — and straighten arms outward, in 4 counts 
— Begin! 

ONE: The trunk is turned. THREE: The arms are straightened. TWO and 
FOUR: Starting position. 

2.) Turn trunk sideward left — and straighten arms downward, in 4 counts 
— Begin ! 

3.) Exercises i and 2 combined, in 8 counts — Begin! 

Arms — Down! 

In place — Rest! 

[lesson 6 CONTINUED.] 



FREE GYMNASTICS. 79 



ARM AND FOOT EXERCISE. 

In position — ^Stand! 

Hands on hips — Place! . 

I.) Step-position forward right — raise left heel — and reverse order, in 4 
counts — Begin ! 

ONE: The right foot is moved into step-position forward. TWO: The left, heel 
is raised (both heels are .raised J. THREE: The left heel is lowered. FOUR: The 
heels are closed. 

2.) Arms down — in position forward — hands over shoulders — hands on 
hips, in 4 counts — Begin! 

.3.) Exercise I, beginning with left foot 

4.) Repeat exercise 2. 

5.) Exercises i, 2,3 and 4, in 16 counts. 

Arms— Down! 

In place — Rest! 

FOOT EXERCISE. 

In position— Stand! 
Arms folded backward — Place! 
I.) Raise both heels, in one count, 8 times — Begin! 

. The heels are raised and lowered at each count, somewhat faster than raising heels in 
2 counts. 



2.) Rock on toes — Begin 



The heels are raised and lowered very quickly. The heels do not touch the floor 
until the command "stop" is given. 



Arms— Down ! 



8o FREE GYMNASTICS. 



LESSON 7. 

HEAD EXERCISE. 

In position — Stand ! 
Arms folded backward — Place ! 
I.) Roll head to the right, in one count, 8 times — Begin! 

The head is moved in a circle describing a funnel form figure. The head is bent con- 
tinually outward— touching the chest, back and shoulders. Take this exercise slowly at: 
first and count four. At one: The head is over the right shoulder. At two: In po- 
sition backward. At three: Over the left shoulder and at four: In position forward. 
After the command "stop" the head is raised to the upright position. 



2.) Roll head to the left — Begin! 
Arms — Down ! 
In place — Rest! 

TRUNK AND FOOT EXERCISE. 

In position — Stand ! 

Hands on hips — Place ! 

I.) Raise right heel — step-position forward — and reverse order, in 4 
counts — Begin' 

ONE: The right heel is raised. TWO: The foot is placed in step-position 
forward. THREE: The foot is brought back tO' position one. FOUR: The 
heel is lowered. 

2.) Bend trunk forward and backward, in 4 counts — Begin!: 
3.) Exercise i with the left foot. 

4.) Bend trunk sideward right and left, in 4 counts — Begin!' 
5.) Exercises i, 2, 3 and 4, in 16 counts. 

Arms — Down ! 

In place — Rest! 

[lesson 7 CONTINUED.] 



FREE GYMNASTICS. 



ARM EXERCISE. 
In position— Stand! 

I.) Arms in thrusting-position — thrust right arm upward, and left arm 
outward — and reverse order, in 4 counts — Begin! 

ONE: Arms in thrusting position. IWO: Thrust right arm upward and left arm 
outward simultaneously. THREE: Arms in thrusting position. FOUR: Arms down. 

2.) The same, left arm upward, and right arm outward — Begin! 
3.) The same, right arm outward, and left arm downward — Begin! 
4) The same, left arm outward, and right arm downward — Begin! 
5.) Exercises i, 2, 3 and 4, in 16 counts. 
In place — Rest! 

FINGER EXERCISE. 

In position — Stand! 
Arms forward — Place! 
I.) Close hands and spread fingers, in 2 counts — Begin! 

ONE: The hands are closed.. TWO: The hands are opened and the fingers spread 
and stretched. The last time the fingers are closed and straightened. 

Arms outward — Place! 
2.) The same exercise — Begin! 

Arms upward — Place I 
3.) The same exercise — Begin! 

Arms forward — Down ! 



FREE GYMNASTICS. 



LESSON 8. 

ARM EXERCISE. 

In position — Stand! 
Arms outward — Place! 
I.) Roll arms forward, in one count, 8 times — Begin! 

The arms are moved in the shoulder-joints, the hands describe circles, the arms funnel- 
formed figures. 

2.) Roll arms backward — Begin! 

Arms — Down ! 

Arms forward— Place ! 
3.) Roll arms to the right, in one count, 8 times — Begin! 
4.) The same to the left — Begin ! 
5.) The same inward — Begin! 
6.) The same outward — Begin! 

Arms — Down ! 

Arms upward-forward — Place! 
7.) Roll arms to the right, in one count, 8 times — Begin ! 
8.) The same to the left — Begin ! 
9.) The same inward — Begin! 
10.) The same outward — Begin 1 

Arms — Down ! 

In place — Rest ! 

TRUNK, ARM AND FOOT EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Turn trunk sideward right — raise both heels — and straighten arms 
outward, in 6 counts — Begin! 

ONE: The trunk is turned to the right. TWO: The trunk is turned to the front. 
THREE: Both heels are raised. FOUR: The heels are lowered. FIVE; The arms 
are straightened outward. SIX: The hands are placed on the hips. 

2.) The same, except turning trunk to the left — Begin! 
3.) The same right and left, in 12 counts — Begin! 

Arms — Down ! 

In place — Rest! 

[lesson 8 CONTIXUED.] 



FREE GYMNASTICS. 8^ 



VARIATIONS. 

In position — Stand ! 
Hands on hips — Place! / 
I.) Turn trunk sideward right — and left — raise heels — and straighten arms 

outward, in 8 counts — Begin! 
2.) Raise heels — turn trunk sideward right — and left — and straighten 

arms outward — Begin ! 
3.) Turn trunk sideward right — raise heels — turn trunk sideward left — ■ 

and straighten arms outward — Begin! 
4.)a Turn trunk sideward right — straighten arms outward twice — and 
raise heels — Begin! 
d The same, except turning trunk sideward left — Begin! 
/: The same right and left, in 16 counts — Begin! 
Arms — Down! 
In place — Rest! 

HAND EXERCISE. 

In position — Stand! 
Arms forward — Place ! 
I.) Clap hands, in one count, 8 times — Begin! 

The palms are turned toward each other — the hands clapped — the arms opened and 
-the palms turned down. All this is done verj' quickly. 

Arms upward — Place ! 
2.) Clap hands, in one count, 8 times — Begin! 
Arms outward — Downl 
In place — Rest! 

ARM AND HAND EXERCISE. 

In position — Stand ! 
I.) Arms forward — clap hands — arms upward — clap hands— arms for- 
ward — clap hands — hands on hips — arms down, in 8 counts — Begin! 



FREE GYMNASTICS. 



LESSON 9. 

ARM EXERCISE. 

In position — Stand! 
Hands over shoulders — Place! 
I.) Straighten arms forward — sideward right — upward — and sideward left, 

in 8 counts — Begin! 
2.) Straighten arms forward — sideward left — downward — and sideward 

right, in 8 counts — Begin ! 
3.) Exercises i and 2, in 16 counts — Begin! 
Arms — Down ! 
In place — Rest ! 

TRUNK EXERCISE. 

In position — Stand! 
Hands on hips — Place ! 
I.) Roil trunk to the right, in one count, 8 times — Begin! 

The funk is moved to the right, the head describing a circle, the trunk a funnel- 
formed figure; the trunk is bent equally outward in all directions. In this exercise, the 
trunk is not bent forward farther than backward or sideward. 

When taking this exercise for the first time, four may be counted: ONE: The 
body is forward. TWO: Sideward right. THREE: Backward. FOUR: Side- 
ward left. After the command "stop," the trunk is raised. 

2.) Roll trunk to the left — Begin! 
Arms — Down ! 
In place — Rest! 

ARM AND FOOT EXERCISE. 

In position — Stand! 
Hands over shoulders — Place! 
I.) Straighten arms forward twice, with step-position forward right, and 
left, in 4 counts — Begin ! 

ONE: Both arms are straightened forward and the right foot is placed in step-pos itiou 
forward. TWO: The hands are placed over shoulders and the heels closed. THREE* 
Both arms are straightened forward and the left foot is placed in step-position forw ardi- 
FOUR : The hands are placed over shoulders and the heels closed. 

2.) The same, arms outward and step-position sideward — Begin! 
3.) The same, arms upward, and step-position backward — Begin! 
4.) Exfercises i, 2 and 3, in 12 counts — Begin! 

Arms — Down! 

In place — Rest] 

[lesson. 9 CONTINUED.]; 



FREE GYMNASTICS. 85 



VARIATIONS. 

In position — Stand! 

Hands on hips — Place ! 
I.) Straighten arms forward and step-position sideward — Begin! 
2.) Straighten arms outward and step-position backward — Begin! 
3.) Straighten arms upward and step-position forward — -Begin! 
4.) Exercises i, 2 and 3, in 12 counts — Begin! 

Arms — Down! 

SHOULDER EXERCISE. 

In position — Stand! 
I.,) Rock shoulders forward and backward, in 2 counts — Begin ! 

ONE: The shoulders are thrown forward. TWO: The shoulders are thrown 
backward., 

2.) Rock shoulders upward and downward, in 2 counts — Begin! 
These exercises must be taken very vigorously. 



86 FREE GYMNASTICS. 



LESSON 10. 

BREATHING EXERCISE, 

In position — Stand ! 
Hands grasped backward — Place ! 
i.)a Inhale through the nostrils (mouth closed) slowly, in 12 counts — Begin!' 

The teacher counts or taps 12. 

^ Exhale slowly — Begin ! 
c Inhale — Begin ! 
d Exhale — Begin ! 

Give the explanatory commands a little in advance of the last count; the command of 
execution on the first count of each twelve. 

2.) Inhale and exhale through the nostrils (mouth closed) quickly, in two 
counts, 12 times — Begin! 

A long, deep breath is to be taken each time. 

3.) Inhale through the nostrils (mouth closed) slowly, in 12 counts — and 
exhale through the mouth forcibly, in one count — Begin! 

While the command is being given, the children prepare by exhaling. At the com- 
mand "begin," the children begin to inhale slowly; the teacher counts twelve aloud. 
After 12, the children exhale all the air in the lungs, through the mouth, at once, and 
as strong and loud as they can. 

Arms — Down ! 
In place — Rest! 

Breathing, in a general sense, is not a free-gymnastic exercise, but physiologically, it 
is, and a very important one. A breathing exercise, and, if possible, out of doors, should 
be given the children daily. Great care should be taken that the children breathe properly. 
The most important thing in the act of breathing is the proper use of the diaphragm, a 
large, thick muscle which separates the chest from the aV)domen. It has the form of an 
arch, and its convex projects into the chest. The act of breathing begins with the con- 
traction of this muscle. As the lungs fill with air, the chest expands, the chest-muscles, 
assisting, by pushing the ribs outward. The air is expelled from the lungs by the relax- 
ation of the diaphragm and the chest muscles. Breathing is, to a great extent, an involun- 
tary act, and is generally carried on without any exertion on ov:r part. 

The powers of the breathing muscles can be greatly augmented; by our Avill we 
excite them to their utmost capacity. This should be done in free gymnastics. It does not 
lie within the scope of this work to give any instructions in anatomy cr physiology. 
Teachers should be sufficiently acquainted with these sciences to apply their general laws 
to gymnastics. 

TRUNK EXERCISE. 

In position — Stand I 
Hands behind head — Place ! 
I.) Bend trunk backward slowly, counting 6, and raise trunk slowly,, 
counting 6 — Begin! 

While the teacher is counting six, the scholars bend backward slowly. Then the 
command "raise" is given, whereupon the trunk is raised in 6 counts. 

2.) Bend trunk backward, in 2 counts — Begin! 

ONE: The trunk is bent backward. TWO: The trunk is raised. 

Arms — Down ! 



FREE GYMNASTICS. 



87 



LESSON H 



HAND, ARM, TRUNK AND FOOT EXERCISE. 



In Dosition — Stand! 

Hands on hips — Place! 
I.) Turn head right and left, in 4 counts — Begin ! 
2.) Straighten arms outward and upward in 4 counts — Begin! 
3.) Head and arm exercise, in 8 counts — Begin ! 
4.) Bend trunk right and left, in 4 counts-^Begin ! 
5.) Head, arm and trunk exercise, in 12 counts — Begin! 
6.) Raise heels twice, in 4 counts — Begin! 
7.) Head, arm, trunk and foot exercise, in 16 counts — Begin! 

Arms — Down! 

In place — Rest! 



MEMORY EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

I.) Step-position sideward, right and left and raise both heels twice, in 
8 counts, 2 times — Begin ! 

2.) Repeat foot exercise and add, straighten arms downward, all in 10 
counts, 2 times — Begin! 

3.) Repeat foot and arm exercise and add, clap hands forward, arms 
straight, all in 12 counts, 2 times — Begin! 

4.) Repeat foot, arm and hand exercise and add, bend trunk sideward 
right and left, all in 16 counts, 2 times — Begin! 

Arms — Down ! 

In place — Rest ! 

After having been drilled on these 4 exercises separately, the class is to go through the 
entire combination, adding the new exercises at the proper time; that is, taking the 8 
motion exercise twice, the ro-motion exercise twice, the 12-motion exercise twice, and the 
i6-motion exercise twice. The teacher keeps time by tapping with a pencil, but the schol- 
ars do their own counting and thinking. 



[lesson 11 COXTINUED.] 



FREE GYMNASTICS. 



TRUNK AND ARM EXERCISE. 

In position — Stand! 

I.) Arms in position outward (i count), turn arms backward (2 counts), 
bend trunk forward (2 counts), turn arms backward (2 counts), aad 
arms down (r count), in 8 counts — Begin! 

2.) Arms in position upward-outward (i count), turn arms inward (2 
counts), bend trunk backward (2 counts), turn arms inward (2 
counts), and arms outward-down (i count), in 8 counts — Begin! 

3.) Exercises i and 2, in 16 counts — Begin! 

In place — Rest! 



ARM AND FINGER EXERCISE. 

In position — Stand! 

Arms for thrusting — Place! 

I.) Thrust both arms forward and open hands and spread fingers, in 2 
counts — Begin! 

ONE: The arms are thrust forward, the hands open, and the fingers spread and 
stretched. TWO : The hands are closed and the arms placed in thrusting position. 

2.) The same outward — Begin! 

3.) The same upward — Begin! 

4.) The same downward — Begin! 

5.) The same, forward, outward, upward and downward, in 8 counts 
— Begin! 

Arms — Down! 



FREE GYMNASTICS. 



LESSON 12. 

ARM EXERCISE. 

In position — Stand ! 
'I.) Arms upward-outward, hands over shoulders, and reverse order, twice, 

in 8 counts — Begin ! 
-2.) Arms outward, hands over shoulders, arms upward, lower into position 

outward, and reverse order, in 8 counts — Begin ! 
3.) Exercises i and 2, in 16 counts — Begin! 
In place — Rest] 

SILENT DRILL. 

This is an excellent exercise for cultivating attention. At the sime time it is a phys- 
ical exercise for the eyes. The teacher takes the arm positions, in any order she happens 
ito think of, very quickly. The children follow and take the positions precisely as the 
teacher does. The following is an illustration. 

In position— Stand! (spoken) 

The following commands are not spoken. The teacher goes through the drill herself, 
^the children imitate her: 



T 

2 

3 

4 

5 
6 

7 
8 

9 

ilO 

II 
12 

^3 
14 

■15 
16 

'1 7 

J 8 



Hands on hips. 

Hands over shoulders. 

Grasp hands backward. 

Grasp hands in position forward. 

Raise arms upward (hands clasped). 

Lower arms into position forward (hands clasped). 

Hands over head. 

Arms in position upward. 

Close hands. 

Open hands. 

Close hands. 

Open hands and spread fingers. 

Fold arms backward. 

Arms down. 

Arms in position outward. 

Arms in position forward. 

Arms in position outward. 

Arms in position upward. 

[lesson 12 CONTINUED.] 



90 free: CxYMNASTICS; 



19.) Hands over shoulders. 

20.) Hands over head. 

21.) Hands over shoulders. 

22.) Arms down. 

23.) Hands over shoulders. 

24.) Hands on hips. 

25.) Arms down. 

26.) Hands on hips. 

27.) Arms — Down! 

In place — Rest! fspoken) 

The above changes are given rapidly throughout; whenever you notice that the childrert' 
are falling behind, pause just a moment. You can also slacken the movement occasionally, 
and at other times accelerate. 

TRUNK AND FOOT EXERCISE. 

In position — Stand! 
Arms folded backward — Place ! 
I ) Bend trunk sideward right and step-position sideward left, simuK 
taneously, in 2 counts — Begin ' 

ONE: The trunk is bent to the right, and the left foot moved to the left. TWO: 
The trunk is raised and the heels closed. 

2.) Bend trunk sidew^ard left and step-position sideward. right, in. 2. counts- 

— Begin ! 
3.) Exercises i and 2, in 4 counts — Begin! 
Arms — Down ! 



FREE GYMNASTICS. gi 



LESSON 13. 

TRUNK AND ARM EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Bend trunk sideward right (2 counts) — and left (2 counts) — and 
straighten arms downward twice (4 counts), in 8 counts^ — Begin! 
) The same trunk movements and straighten arms forward twice 

— Begin ! 
) The same trunk movements and straighten arms outward twice 
— Begin! 
4,) The same trunk movements and straighten arms upward twice 

— Begin! 
5.) Exercises i, 2, 3 and 4, in 32 counts — Begin! 
Arms — Down ! 
In place -Rest! 

ARM EXERCISE. 

In position— Stand ! 
Hands over shoulders — Place! 
I.) Arms forward, down, outward, and hands over shoulders, in 4 counts 

— Begin ! 
2.) Arms outward, down, forward, and hands over shoulders, in 4 counts 

— Begin! 
3.) Exercises 1 and 2, in 8 counts — Begin! 
Arms — Down! 
In place — Rest! 

HAND AND FOOT EXERCISE. 

In position — Stand ! 
Arms folded backward — Place ! 
I.) Raise both heels, bend head forward, and reverse order, in 4 counts 
— Begin! 

ONE: The heels are raised. TWO: The head is bent forward. THREE: The 
head is raised. FOUR : The heels are lowered. 

2.) Raise heels, bend head backward, and reverse order,, in 4 counts. 

— Begin! 
3.) Exercises i and 2, in 8 counts — Begin ! 

Arms — Down! 

In place — Rest! 

[lesson 13 CONTINUED.] 



92 FREE GYMNASTICS. 



ARM AND FOOT EXERCISE. 

In position — Stand ! 

I.) Raise right arm upward-outward, and step-position sideward right, in 
2 counts — Begin! 

2.) The same with the left arm and foot — Begin! 

3.) Raise both arms upward-outward, and raise both heels, in 2 counts 
— Begin! 



4.) Exercises i, 2 and 3, in 6 counts- 

VARIATION. 

I.) Raise right arm upward-outward, and step-position sideward left, in 2 
counts — Begin ! 

2.) The same with the left arm and right foot — Begin! 

3.) Raise both arms upward-outward, and raise both heels, twice, in 4 
counts — Begin! 

4.) Exercises i, 2 and 3^ in 8 counts — Begin! 



FREE GYMNASTICS. 93 



LESSON 14. 

ARM EXERCISE. 

In position — Stand ! 
I.) Right arm outward, hand over shoulder, arms upward and reverse 

order, in 6 counts — Begin ! 
2.) The same with the left arm — Begin! 
3.) The same right and left, in 12 counts — Begin! 
4.) The same with both arms, in 6 counts — Begin ! 
5.) Exercises i, 2 and 4, in 18 counts — Begin! 

In place — Rest ! 

TRUNK, ARM AND FOOT EXERCISE. 

In position — Stand ! 
1.) Hands on hips, bend trunk sideward right, and step-position side- 
ward left and reverse order, in 4 counts — Begin ! 

ONE: The hands are placed on hips. TWO: The trunk is bent sideward right, 
and the foot imoved sideward left. THREE: The body is raised, and the heels are 
closed. FOUR : The arms are lowered. 

2.) The same bending left and stepping right — Begin! 

3.) Exercises i and 2, in 8 counts — Begin! 

4.) Raise heels, and raise arms outward — arms upward — arms in position 

outward — lower arms and heels — twice, in 8 counts — Begin ! 
5.) Exercises 3 and 4, in 16 counts — Begin! 
In place — Rest ! 

, ARM EXERCISE^ 

In position — Stand ! 
I.) Arms forward — hands over shoulders— arms outward — and reverse 

order — in 6 counts — Begin ! 
2.) Hands over shoulders — arms upward — arms outward — and reverse 

order — in 6 counts — Begin ! 
3.) Arms outward — hands over shoulders — arms upward — and reverse 
order — in 6 counts — Begin! 
Arms upward-forward — hands over shoulders — arms down — and re- 
verse order — in 6 counts — Begin! 
Exercises i, 2, 3 and 4, in 24 counts — Begin] 



-94 FREE GYMNASTICfS. 



REMARKS, 

FOURTH GRADE. 



To THE Teacher : 

Do not neglect breathing and memory exercises, the silent drill, facing and marching. 

Refer to index. 
Have music but once a week. 
For arranging the class in a hall, see Lesson 3. 

Illustrations of gymnastic compositions are given in Lessons 5, 8 and 12. 

Elementary and complex movements, simple and complicated combinations, are not 

unlike letters, v^ords and sentences. 
■Gymnastic movements and positions, arranged symmetrically, as to time and motion, 

rythme and form, and with regard to the relations of divisions of a body of persons 

to each other, may be truly* termed a WORK OF art. Gymnastics are to the eye 

what music is to the ear. 

iFor additional gymnastic exercise, see the author's "Gymnastic Tactics" and 
'''Light Gymnastics." 



^^ FOURTH GRADE, (^y^ 








FIFTH COURSE, 




;trunk in position forward, hands on hip= 



'New Complex Exercises. 



IPOSITIONS. CHANGING. ARRANGING THE CLASS IN THE HALL, 



DIFFICULT COMBINATIONS. 



(FACING. MARCHING. MEMORY EXERCISES. BREATHING EXERCISES. SILENT DRILL. 



.GYMNASTIC COMPOSITION-. 



96 FREE GYMNASTICS. 



LESSON I. 

POSITIONS— CHANGING. 

In position — Stand ! 
I.) Arms in perpendicular position, right arm upward (raised outward) 

—Place ! 
2.) Change to opposite position, in 2 counts — Begin! 

ONE: The right arm is lowered outward and the left arm raised upward-outward. 
TWO: The right arm is raised upward-outward and the left arm lowered outward. 

Arms outward — Down! 
3.) Arms in angular position outward, right arm upward (raised outward) 
—Place! 

Right arm upward, left arm outward. 

4.) Change to opposite position, in 2 counts — Begin! 

ONE: The right arm is placed in position outward, the left arm in position' 
upward. TWO: The left arm is placed in position outward, the right arm in position! 
upward. 

Arms outward — Down! 
In place — Rest ! 

FOOT AND LEG EXERCISE. 

In position — Stand! 
Hands on hips — Place ! 
I.) Cross-step-position forward right, in 2 counts — Begin! 

ONE: The right foot is placed in front of the left foot, so that both toes will be on a 
line, and the heel of the right foot on a Ime with the left foot. The outer edge of the 
right foot and the inner edge of the left foot form an angle of about 120 degrees. The 
heel of the right foot is raised, and both knees are kept straight. The body does not 
turn. TWO : The heels are closed. 

2.) Cross-step-position forward left — Begin! 

3.) Exercises i and 2, alternately, in 4 counts — Begin ! 

4.) Cross-step-position backward right — Begin ! 

ONE : The right foot is moved backward, the right toe is opposite the left heel ;. 
the inner edge of the right foot and the outer edge of the left foot form an angle of 
about 90 degrees. The heel of the right foot is raised. TWO: The heels are closed. 

5.) Cross-step-position backward left — Begin! 
6.) Exercises 4 and 5, in 4 counts — Begin! 

Arms — Down ! 

In place — Rest ! 

ARM AND FOOT EXERCISE. 

In position — Stand! 
Arms forward — Place ! 
I.) Raise arms over head twice with cross-step-position forward, right 
and left — and move arms outward and raise heels twice, in 8 counts 
— Begin! 

ONE: Both arms are raised in position upward, and the right foot is placed in 
cross-step-position. THREE : The same, except cross-step-position forward left. 
FIVE: Both arms are moved outward and both heels raised. SEVEN: Same as 
five. Two, Four, Six and Eight: Starting position. 

2.) Hands over shoulders, arms outward, and reverse order, hands over 

shoulders, arms upward, and reverse order, in 8 counts — Begin! 
3.) Exercises 1 and 2, in 16 counts — Begin! 
Arms — Down! 



FREE GYMNASTICS. 97 

LESSON 2. 

ARM EXERCISE. 

In position — Stand! 

Fists over shoulders — Place! 

I.) Thrust arms in oblique-position upward — forward — downward — =and 
backward, in 8 counts — Begin! 

ONE. THREE and FIVE: Backs of the hands upward. SEVEN: Backs of the 
hands downward. TWO, FOUR, SIX and EIGHT: Fists over shoulders, backs o 
the hand? upward. 

Arms — Down! 
In place— Rest! 

LEG EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Longe sideward right, in 2 counts — Begin! 

ONE: The right foot is advanced in a straight line to the right from 12 to 18 inches, 
according to the size of the pupil, and planted flat and firmly on the floor; the right 
knee is bent. The left foot is not raised, the left leg and the right lower Umb incline 
to the right and are parallel with each other. The body is moved to the right, but the 
trunk is kept straight and upright on the kips. The feet retain their position at right 
angles to each other. No noise should be made when the right foot is placed on the floor. 

2.) Longe sideward left — Begin! 

3.) Longe sideward right and left, in 4 counts — Begin! 

Arms — Down ! 

In place — Rest ! 

TRUNK AND ARM EXERCISE. - . 

In position — ^Stand! 

Arms for thrusting — Place! 
I.) Bend trunk forward and thrust arms downward, in 2 counts — Begin! 
2.) Bend trunk backward and thrust arms upward, in 2 counts — Begin! 
3.) Exercises i and 2, in 4 counts — Begin! 

Arms — Down! 

In place — Rest ! 



FREE GYMNASTICS. 



LESSON 3. 

ARM EXERCISE. 

In position — Stand ! 

Hands on hips — Place ! 

I.) Straighten arms into slant-position backward — forward — and up- 
ward, in 6 counts — Begin! 

ONE: Thebacksof the hands are turned downward. THREE and FIVE: Upward. 
TWO, FOUR and SIX: Hands on hips. 



Arms — Down ! 
In place — Rest ! 



LEG EXERCISE. 



In position — Stand! 
Arms folded backward — Place! 
I.) Longe forward right, in 2 counts — Begin! 

The right foot is advanced forward, otherwise the same as longe sideward. 

2.) Longe forward left — Begin! 

3.) Longe forward, right and left, in 4 counts — Begin! 

Arms — Down! 

In place — Rest ! 

TRUNK, FOOT, ARM AND HAND EXERCISE. 

In position — Stand! 

Hands on hips — Place ! 

I.) Turn trunk sideward right, and step-position sideward right — straight- 
en arms forward and clap hands — and reverse order, in 4 counts 
— Begin ! 

ONE: The trunk is turned to the right, and the right foot placed in step-position 
sideward. TWO: The arms are straightened forward and the hands clapped. 
THREE: The hands are placed on hips. FOUR: The trunk is turned to the front 
and the heels closed. 

2.) The same to the left — Begin! 
3.) The same right and left, in 8 counts — Begin! 
Arms— Down! 

[lesson 3 CONTINUED.] 



FREE GYMNASTICS. 



99 



TO ARRANGE THE CLASS IN A HALL. 

I.) The signals for rising are given (page 21). 

2.) The commands for marching out of the class-room are given 
(page 74). 

3.) Arrange the class in as many rows as the size of the hall will allow. The 
rows, if possible, should be at ''whole distance" apart, that is, if 
the scholars, by raising both arms outward, do not touch each other. 
If the hall be a narrow one, and you should wish to arrange the 
class in three or four rows, have every other row step back one step. 
(See figures below.) 

Place the boys and girls in separate rows and grade them ac- 
cording to size, the smaller ones in front. 



Class arranged in 4 rows. 



Class arranged in rows and broken lines. 




TO DISMISS THE CLASS IN THE HALL. 



I.) Mark-time — March ! 

2.) Forward — March! 

3.) The scholars march into the class-room, in an order pre-arranged by 
the teacher and stop at their seats, facing front. 

4.) Give signals for sitting (page 21). 



FREE GYMNASTICS. 



LESSON 4. 

ARM EXERCISE. 

In position — Stand! 
Arms for thrusting — Place ! 
I.) Thrust arms into diagonal-position forward right and left — and side- 
wards right and left, in 8 counts — Begin I 
Arms — Down ! 
In place — Rest! 

LEG EXERCISE. 

In position — Stand! 
Hands on hips— Place! 
I.) Longe backward right, in 2 counts — Begin! 

The right foot advances backward. The left leg inclines backward, while the right 
lower limb inclines forward. In other respects, same as longe forward and sideward. 

2.) Longe backward left, in 2 counts — Begin! 

3.) Longe backward, right and left, in 4 counts — Begin! 

Arms — Down! 

In place — Rest! 

BREATHING EXERCISE, 

In position — Stand ! 

Hands grasped backward — Place! 
I.) Inhale (mouth closed), in 12 counts — Begin! 
2.) Exhale, counting 40 — Begin! 

The command, "exhale," is given some time before 12 is counted. The command,, 
"begin," is given on 12. The scholars then, while exhaling slowly, count aloud, not 
TOO FaST, 40. From time to time, this number should be increased, until the children 
are able to count 75 in one breath. 

Arms — Down! 
In place — Rest! 

ARM AND FOOT EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Straighten arms outward and step-position sideward right — raise arms 
upward and raise heels — and reverse order, in 4 counts — Begin! 

ONE: The arms are straightened outward, and the right foot placed in step-positioo. 
sideward. TWO: The arms are raised upward, and the left heel raised. THREE: 
The arms are lowered into position outward, and the left heel lowered. FOUR: The 
arms are lowered and heels closed. 

2.) The same, except left foot — Begin! 
3.) The same, right and left, in 8 counts — Begin! 
Arms — Down! 



FREE GYMNASTICS. 



LESSON 5. 

FREE GYMNASTICS, 
FOR CLASS ARRANGED IN TWO ROWS. 

GYMNASTIC COMPOSITION. 
Arrangement of the class. 




MUSIC : March, Schottische or Polka. 

One Gymmastic Movement = 14, 2-8, 4-16, &c., notes. 

PART I. 

Fundamental position. 

1.) Introduction. Pause 

2.) Right arm outward — hand over shoulder — arm upward 
— hand over shoulder — arm outward — arm down — hand 
on hip — arm down — in 8 counts. Twice - - 16 

3.) The same with the left arm. Twice - - 16 

4.) The same with both arms. Three times - - 24 



8 counts. 



64 counts. 



[lesson 5 CONTINUED.] 



FREE GYMNASTICS. 



PART II. 

Fundamental position. 
I.) Pause - - - - - - - 8 counts^ 

2.) Turn trunk sideward right, step-position sideward right, 

and raise arms forward, in 2 counts. Four times - 8 " 

3.) The same to the left. Four times - - - 8 " 

4.) The same inward. Four times - - - 8 " 

Row I. to the left. 



ID TT ^ 4--U ■ U4. c Simultaneous. 
Row 11. to the right. ) 

5.) The same outward. Four times - - - 8 

Row I. to the right. ) o- ^^ 

■D TT ^ ^1 1 f ^ 'Simultaneous. 

Row 11. to the left. \ 

6.) Step-position forward right and left, and arms forward 
with clapping hands, twice (4 counts) — and raise heels 
and arms upward-outward^ twice (4 counts) — in 8 counts. 
Twice ------ t6 

7.) Pause. --.__. § 



64 counts^ 

PART III. 

Fundamental position. 
I.) Exercises a, b and c, consecutively - - 16 counts. 

a.) Hands on hips — hands over shoulders — arms upward— arms outward — and 

reverse order, in 8 counts, 
b.) Hands on hips— bend trunk sideward right, and step-position sideward left — ancJ- 

reverse order, in 4 counts. 
c.) Hands on hips — bend trunk sideward left, and step-position sideward right — ancl 

reverse order, in 4 counts. 

2.) Exercise i in the order a c b - - - i6 " 

3.) Exercise i. 

Row I. a c b consecutively, ) • i. ^ 

■n^.-TT _ u _ ,,___i:'. h Simultaneous i6 

4.) Exercise i. 



Row II. a b c consecutively, 

Row I. a b c consecutively, } • -.^ . 

-n TT 1. ^-1 r simultaneous lo 

Row 11. a c b consecutively, ) 



64 counts. 



FREE GYMNASTICS. 103 



LESSON 6. 

ARM EXERCISE. 

In position — Standi 
Hands on hips — Place ! 
I.) Straighten arms into angular-position outward, right arm downward 

— left arm downward — right arm upward — and left arm upward, 
in 8 counts — Begin! 

ONE: Right arm down, left arm outward. THREE: The reverse. FIVE: Right 
arm upward, left arm ouiward. SEVEN: The reverse. TWO, FOUR, SIX and 
EIGHT: Hands on hips. 

2.) Straighten arms into angular-position forward, right arm downward 

— left arm downward — right arm upward — and left arm upward, in 
8 counts — Begin! 

3.) Exercises i and 2, in 16 counts — Begin! 
Arms — Down! 
In place — Rest! 

HEAD EXERCISE. 

In position — Stand! 
Arms folded backward — Place ! 
I.) Bow head to the right, in 2 counts — Begin! 

ONE: The head is turned to the right, and bent forward simultaneously. TWO: 
The head is raised to the upright front position. 

2.) Bow head to the left — Begin! 

3.) Bow head, right and left, in 4 counts — Begin! 

Arms — Down! 

In place — Rest! 

TRUNK AND FOOT EXERCISE. 

In position — Stand! 
Hands on hips — Place! 

Theme: Bend trunk sideward right and left — and straighten arms 
outward twice, in 8 counts — Begin! 

VARIATION. 

I.) Bend trunk sideward right — straighten arms outward — bend trunk 
sideward left — and straighten arms outward, in 8 counts — Begin! 

2.) Bend trunk sideward right — straighten arms outward twice — and bend 
trunk sideward left, in 8 counts — Begin! • 

3.) Straighten arms outward — bend trunk sideward right — and left — and 
straighten arms outward, in 8 counts — Begin! 
Introducing: raise heels and changing the arm movement. 

4.) Bend trunk sideward right — and left — straighten arms upward — raise 
heels — straighten arms upward — raise heels — bend trunk sideward 
left — and right, in 16 counts — Begin! 

5.) Bend trunk sideward right — straighten arms upward and raise heels sim- 
ultaneous, twice—and bend trunk sideward left, in 8 counts — Begin! 
Arms — Down! 



I04 FREE GYMNASTICS. 



LESSON 7. 

ARM AND FOOT EXERCISE. 

In position — Stand! 
Hands over shoulders — Place! 
I.) Straighten arms outward right and left, with step-position sideward 
right and lett--and straighten both arms outward with raising heels, 
twice, in 8 counts — Begin! 

ONE: Right arm sideward right, and step-position sideward right. THREE: 
Left arm sideward left, and step-position sideward left. FIVE: Both arms outward, 
and raise both heels. SEVEN: Both arms outward, and raise both heels. TWO, 
FOUR, SIX and EIGHT: Starting position. 

2.) fhe same, except arms forward and step-position forward — Begin' 
3.) The same, except arms upward, and step-position backward — Begin! 
4.) Exercises i, 2 and 3, in 24 counts — Begin! 

Arms — Down ! 

In place — Rest ! 

TRUNK EXERCISE. 

In position - Stand! 
Hands on hips — Place! 
I.) Bow trunk to the right, in 2 counts — Begin! 

ONE: The trunk is turned to the right and bent forward simultaneously. TWO: 
The trunk is raised to the upright front position. 

2.) Bow trunk to the left — Be^inl 

3.) Exercises i and 2, in 4 counts — Begin! 

Arms — Down ! 

In place — Rest! 

TRUNK, ARM AND FOOT EXERCISE. 

In position — Stand ! 

Hands over shoulders — Place! 
I.) Turn trunk sideward right, step-position sideward right, and straight- 
en arms forward, in 2 counts — Begin! 
2.) The same to the left — Begin! 

3.) Straighten arms outward and raise heels, in 2 counts — Begin! 
4.) Straighten arms upward and raise heels, in 2 counts — Begin! 
5.) Exercises i, 2, 3 and 4, in 8 counts — Begin! 

Arms down. 



FREE GYMNASTICS. 



105 



LESSON 8. 

FJREE GYMNASTICS, 
FOR A CLASS ARRANGED IN THREE ROWS. 

GYMNA-STIC COMPOSITION. 
Arrangement of class. 




MUSIC : March, Schottische or Polka. 

One Gymnastic Movement == 1-4, 2-8, 4-16, &c. notes. 

PART I. 

Theme: Hands over shoulders — straighten arms — and reverse order. 

Fundamental position. 

A I.) Introduction. Pause - - - 8 counts. 

2.) All: Hands over shoulders— straighten arms forward 

— and reverse order, in 4 counts. Twice - 8 '' 

3.) All: The same outward. Twice - - - 8 '' 

4.) All: The same upward. Twice - - - 8 " 

B I.) Pause .-.___ 8 " 

2.) Row I. and III. upward ) • 1, o cc 

^ -D TT ^ A 'Simultaneous - - 8 " 

K.OW II. outward \ 

3.) Row I. and III. outward ) • ,^ o .. 

^ ^ -n TT , J - simultaneous - - 8 

Row \\. upward \ 

4.) Row I. sideward right ) 

Row III. sideward left >■ simultaneous - - 8 '' 

Row II. upward ) 



[lesson 8 CONTINUED-] 



64 counts. 



io6 FREE GYMNASTICS. 



PART II. 

Theme: Bend trunk sideward, and straighten arms. 
Hands on hips. 
A I.) Pause _ ^ _ _ _ _ 8 counts^ 

2) All: Bend trunk sideward right (2 counts) — and 

straighten arms outward (2 counts) — in 4 counts. 

Twice ----- 8 " 

3) All: Bend trunk sideward left — and straighten arms 

upward — in 4 counts. Twice - - 8 " 

4) All: Exercises 2 and 3 alternately, in 8 counts. Once 8 " 
B I.) Pause _--..- 8 '' 



2) Row I: Bend trunk to the left and ^ 



straighten arms upward j 

Row III: Bend trunk to the right and I ^ . . , o <c 

• 1^ *= 1 Vlwice simultaneous 8 *' 

siraighten arms upward [ 

Row II: Bend trunk forward and | 

straighten arms outward J 

3) Row I: Bend trunk to the right and ^ 

straighten arms outward | 

Row III: Bend trunk to the left and \ r^ - • 1^ o tt 

^ . 1 ^ ^ A V Twice simultaneous 8 " 

straighten arms outward j 

Row II: Bend trunk backward and | 

straighten arms upward J 

4) Exercises B 2 and B 3 alternately, in 8 counts. Once 8 '' 

64 counts. 



FREE GYMNASTICS 107 



LESSON 9. 

FOOT AND ARM EXERCISE. 

In position — Stand! 
I.) Cross-step-position forward right — raise left heel and raise arms 

forward — lower arms and heel — close heels, in 4 counts — Begin! 
2.) The same, except cross-step-position forward left — Begin! 
3.) Cross-step-position backward right — raise left heel and raise arms 
outward — lower arms and heel — and close heels — in 4 counts 
— ^Begin! 
4.) The same, except cross-step-position backward left — Begin! 
5.) Exercises i, 2, 3 and 4, in 16 counts--Begin ! 
In place — Rest! 

MEMORY EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Straighten arms forward and downward, in 4 counts — Twice. 
2.) Repeat and add: Bend trunk sideward right and left, all in 8 counts 

— Twice. 
3.) Repeat and add: Raise heels twice, all in 12 counts — Twice. 
4.) Repeat and add: Hands over shoulders — arms upward, and reverse 

order, all in 16 counts — Twice. 
5.) Repeat and add: Step-position sideward right and left, all in 20 

counts — Twice. 
6.) Repeat and add: Straighten arms forward with clapping hands, all 
in 24 counts — Twice. 
Arms — Down! 
In place — Rest! 

FACING EXERCISE. 

In position — Stand ! 

Hands on hips — Place! 
1.) Straighten arms downward — hands on hips — right face — straighten 

arms forward — hands on hips — front face, in 6 counts — Begin! 
2.) The same, except facing to the left — Begin! 
3.) The same right and left — Begin ! 
4.) Straighten arms outward, hands on hips and right face — in 3 counts 

— four times — Begin ! 
5.) The same to the left — Begin! 

Arms — Down! 



io8 FREE GYMNASTICS. 



LESSON 10. 

HEAJ3 AND FOOT EXERCISE. 

In position — Stand! 
Arms folded backward — Place ! 
I.) Raise heels — roll head to the right twice — and lower heels, in 4 
counts — Begin! 

The head is rolled in a circle to the right twice, while the heels are raised. 

2.) Raise heels — roll head to the left twice — and lower heels, in 4 counts 
— Begin ! 
Arms — Down ! 
In place — Rest ! 

TRUNK AND FOOT EXERCISE. 

In position — Stand! 
I.) Raise arms sideward right, and step-position sideward right — raise 
•arms upward and close heels — lower arms into position sideward 
left, and step-position sideward left — arms down and close heels, 
in 4 counts — Begin ! 
2.) Raise arms forward — move arms sideward rip^ht, and step-position 
sideward right — move arms forward and close heels — raise arms 
upward and raise heels — lower arms into position forward and lower 
arms — move arms sideward left and step-position sideward left — 
move arms into position forward and close heels — and arms down, 
in 8 counts — Begin! 
3.) Exercise i twice and exercise 2 once — in 16 counts — Begin! 
In place — ^Rest! 

TRUNK, ARM AND FOOT EXERCISE. 

In position — Stand ! 
Hands on hips — Place! 
I.) Turn trunk sideward right, step-position sideward right and straighten 
arms forward (2 counts) — and straighten arms outward and raise 
heels (2 counts), in 4 counts — Begin! 
2.) Turn trunk sideward left, step-position sideward left and straighten 
arms downward (2 counts) — and straighten arms upward, and raise 
heels (2 counts), in 4 counts — Begin! 
3.) Exercises i and 2, in 8 counts — Begin! 
Arms — Down! 



FREE GYMNASTICS. 



109 



LESSON n 



ARM AND FOOT EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Raise heels — straighten arms forward — raise arms upward and reverse 
order, in 6 counts — Begin ! 

ONE: The heels are raised. TWO: The arms straighten forward. THREE: The 
arms are raised upward. FOUR: The arms are lowered into position forward. FIVE: 
Hands on hips. SIX: Heels down. 

2.) The same, except straighten arms outward — Begin !^ 
3.) Exercises i and 2, in 12 counts — Begin! 

Arms — Down ! 

In place— Rest ! 

FOOT AND ARM EXERCISE. 

In position— Stand ! 
Hands on hips — Place! 
I.) Raise heels (i count) — step-position forward right (i count) — close 

heels (i count) — and lower heels (i count), in 4 counts — Begin! 
2.) The same with the left foot — Begin I 

3.) Raise heels — arms down — arms forward — arms upward — and reverse 
order — in 8 counts — Begin! 

ONE: Heels raised. TWO: Arms down. THREE: Arms forward. FOUR: 
Arms upward. FIVE: Arms forward. SIX: Arms down. SEVEN: Hands on 
hips. EIGHT: Heels down. 

4.) Exercises i, 2 and 3, in 16 counts — Begin! 
Arms — Down ! 
In place — Rest! 

TRUNK, FOOT AND ARM EXERCISE. 

In position — Stand ! 
I.) Turn trunk sideward right, step-position sideward right and raise 
arms into position forward — bend trunk backward and raise arms 
upward — and reverse order, in 4 counts — Begin ! 

ONE: The trunk is turned to the right, the right foot placed in step-position right, 
and the arms raised into position forward. TW(3 : The trunk is bent backward, 
and the arms raised into position upward. THREE; The trunk is raised, and the 
arms lowered into position forward. FOUR : The trunk is turned to the front, the 
heels closed, and the arms lowered. 

2.) The same to the left — Begin! 

3.) The same right and left, in 8 counts — Begin ! 



FREE GYMNASTICS. 



LESSON 12 



FREE GYMNASTICS, 
FOR A CLASS ARRANGED IN FOUR ROWS. 

GYMNASTIC COMPOSITION. 
Arrangement of class. 




MUSIC : March, Schottische or Polka. 

One Gymnastic Movement = 1-4, 2-8, 4-16, &c. notes. 

PART I. 

Hands over shoulders — straighten arms — -and reverse order. 



2.) 



3-) 

4.) 
5-) 



Theme 

Fundamental position 

Pause ------ 

a. all: Hands over shoulders — straighten arms outward 

— hands over shoulders — arms upward — hands 
over shoulders — arms down — in 8 counts. 

b. Hands over shoulders — arms upward — hands 
over shoulders — arms outward — hands over 
shoulders — arms upward — hands over should- 
ers — arms down — in 8 counts. 

Rows I and III exercise 2 
Rows II and IV exercise 2 
Rows I and IV exercise 2 a 



counts. 



M 



Simultaneous, Twice 16 



Rows II and III exercise 2 
Pause - - - - 



Simultaneous, Twice 16 



FlESSON 12 CONTINUED,] 



64 counts. 



FREE GYMNASTICS. m 



PART II. 

Theme: Arms for thrusting — longe — thrust arms twice 
and reverse order. 

Fundamental position. 
:i.) a. all: Arms for thrusting — longe sideward right — thrust 
arms into diagonal-position sideward, right arm 
upward twice (4 counts) — reverse— and arms 
down — in 8 counts, twice - - - - 16 counts. 

b. all: Arms for thrusting — longe sideward left — thrust 

arms into diagonal-position sideward, left arm 
upward twice (4 counts) — reverse — and arms 
down — in 8 counts, twice 

c. all: Exercise i a and i b alteraately, in 16 counts 

.2.) Rows I and II exercise i <^. 1 c- i. . • 

-o TTT A^\T • \ Simultaneous, twice. 

Rows III and IV exercise I ^. j ' 

3.) Rows I and II exercise ^ a. \ ^. .^ ^ . 

-D ^ . TTT ^ T^^ • A r Simultaneous, twice. 

Rows VVV and IV exercise \ b. \ ' 

.4.) Rows I and III exercise i ^. ] o- i. 

X) ^, r TT A^\j ■ \ Simultaneous, twice. 

Rows iV and IV exercise \ a. ) ' 

■5.) Row I and III exercise i a. ) ^. i^ 

Rows II and IV exercise i b. \ *i">"ltaneous, twice. 
Tause .--__,_ 



t6 




16 




16 




16 




16 




16 




16 




128 counts. 



112 FREE GYMNASTICS. 



REMARKS, 

FIFTH GRADE. 



To -THE Teacher : 

Remember, it is woX. going through tJie inovevients \h?X does tlie good. li; is the ENERGY 
put into these gymnastic movements that will make the blood flow faster through the 
veins. Energy alone will develope muscle. 

Each exercise in this manual should be taken at least eight times. Double that number, 
though, would not harm the most delicate of your pupils. 

Give your children an out-door drill as often as possible. 

If you cannot illustrate an exercise yourself, have your best boy, or girl, or both, show 
it to the class. 

Do not neglect breathing and memory exercises and the silent drillL 

Have music, if possible, once every week. 

For additional gymnastic exercise, see the author's. "Gymnastic Tactics!' aiid 
"Light Gymnastics." 



FIFTH GRADE, 



I SIXTH CO URSE. | 



■-XJitvfv^ 




.ARMS IN ANGULAR POSITION OUTWARD, RIGHT ARM UPWARD. 



New Complex Exercises. 



POSITIONS. CHANGING. DIFFICULT COMBINATIONS. 



FACING. MARCHING. MEMORY EXERCISES. BREATHING EXERCISES. SILENT DRILL. 



COMPOSITION. 



114 FREE GYMNASTICS. 



LESSON i. 

FOOT AND ARM EXERCISE. 

• 

In position — Stand ! 
Hands on hips — Place! 
I.) Oblique-step-position forward right (2 counts) — and raise heels and 
straighten arms downward (2 counts), in 4 counts — Begin! 

ONE: The right foot is moved forward obliquely to the right and placed in step- 
position. The trunk is not turned. The foot is placed at a point midway between 
forward right and sideward right. TWO: The heels are closed. THREE: The 
heels are raised, and the arms straightened downward. FOUR: The heels are 
lowered and the hands placed on the hips. 

2.) Oblique-step-position forward left — and raise heels and straighten 

arms outward, in 4 counts — Begin ! 
3.) Oblique-step-position backward right — and raise heels and straighten 

arms forward, in 4 counts — Begin! 
4.) Oblique-step-position backward left — and raise heels and straighten 

arms upward, in 4 counts— Begin! 
5.) Exercises i, 2, 3 and 4, in 16 counts — Begin! 
Arms — Down! 
In place^Rest! 

TRUNK, ARM AND FOOT EXERCISE. 

t 
In position — Stand! 
I.) Bend trunk backward, step-position forward right, and raise arms up- 
ward-forward, in 2 counts — Begin! 
2.) The same, except left foot — Begin! 
3.) The same right and left, in 4 counts — Begin! 

4.) Raise arms outward, and step-position sideward left — arms upward, 
and close heels — arms in position forward, and step-position side- 
ward right — and arms down and close heels, in 4 counts — Begin ! 
5.) Exisrcises 3 and 4, in 8 counts. 
In place — Rest ! 

ARM AND FOOT EXERCISE. 

In position — Stand ! 

I.) Arms in position sideward right, and right foot in step-position side- 
ward — arm in position upward and close heels — arms in position 
sideward left, and left foot in step-position sideward — arms dowa 
and close heels, in 4 counts — Begin! 

2.) Arms in position outward, and raise heels — arms in position upward, 
and lower heels — arms in position outward, and raise heels — and 
arms down, and lower heels, ^in 4 counts — Begin! 

3.) Exercises i and 2, in 8 counts — Begin! 



FREE GYMNASTICS. 115 



LESSON 2. 

LEG EXERCISE. 

In position — Stand ! 
I.) Longe-obliqiie forward right, in 2 counts — Begin! 

The step is taken in an oblique direction, between forward right and sideward right: 
otherwise, the longe-oblique is the same as the longe. 

2.) Longe-oblique forward left, in 2 counts — Begin! 

3.) Longe-oblique forward right and left, in 4 counts — Begin ! 

4.) Longe-oblique backward right, in 2 counts — Begin ! 

5.) Loiige-oblique backward left, in 2 counts —Begin ! 

6.) Longe-oblique backward right and left, in 4 counts — Begin! 

7.) Exercises 3 and 6, in 8 counts. 

Arms — Down ! 

In place — Rest ! 



TRUNK, ARM AND FOOT EXERCISE. 

In position — Stand! 
I.) Hands on hips — straighten arms into position upward — turn trunk to 
the right, and step-position sideward right — and reverse order, in 6 
counts — Begin ! 

ONE: The hands are placed on hips. TWO: The arms are straightened into 
position upward. THREE: The trunk is turned to the right, and the right foot 
placed in step-position sideward right. FOUR: The trunk is turned to the front, and 
the heels are closed. FIVE: The hands are placed on hips. SIX: The arms are 
straightened downward. 

2.) The same to the left — Begin ! 
3.) The same right and left, in 12 counts — Begin! 
In place — Rest ! 

ARM EXERCISE. 

In position — Stand ! 
Arms for thrusting — Place! 
I.) Thrust arms sideward right — swing down in front to position sideward 
left — and arms in thrusting position, in 3 counts — Begin! 

ONE: Both arms are thrust sideward right, (right arm straight, left arm bent). 
TWO: The arms are swung downward in front of the body, into position sideward left 
(left arm straight, right arm bent). THREE: The arms are placed in thrusting 
position. 

2.) Thrust arms sideward left — swing arms down in front to position side- 
ward right — and arms in thrusting position, in 3 counts-^-Begin! 
3.) Exercises i and 2 in 6 counts — Begin! 
Arms — Down! 



ii6 FREE GYMNASTICS. 



LESSONS. 

BREATHING EXERCISE. 

In position — Stand ! 
Hands grasped backward — Place ! 
I.) Inhale — and - exhaling, give the names of the first four presidents 
— Begin ! 

The scholars, while exhaHng, speak, in unison, the names of the first four presidents 
of the United States. The namei are spoken quite fast, and are repeated u itil the last 
scholar is compelled to stop. A certain number of streets, or a short sentence can be 
taken instead of the names of the presidents. The object of the exercise is to have the 
scholars hold their breath as long as possible. For this exercise, the command "stop" 
is unnecessary. 

Arms — Down ! 
In place — Rest! 

AR.VI EXERCISE. 
In position — Stand ! 
Arms forward — Place ! 
I.) Raise arms upward — move outward — swing backward-;— swing upward- 
forward — swing backward-downward — and arms in position forward, 
in 8 counts — Begin ! 

ONE: The arms are raised in position upward. TWO : The arm; are lowered into 
position forward. THREE: The arms are moved into position outward. FOUR: 
The arms are moved into position forwa'-d. FIVE: The arms are swung downward 
into position backward. SIX: The arms are swung into position upward. SEVEN: 
The arms are swung downward into position backward. EIGHT: The arms are 
swung into position forward. Repeat at least eight times. 

Arms — Down I 
In place — Rest ! 

TRUNK, ARM AND FOOT EXERCISE. 

In position — Stand ! 
I.) Turn trunk half-right, step-position obliquely forward right, aad hands 
over shoulders (i count) — straighten arms upward (2 counts) — 
, straighten arms outward (2 counts) — straighten arms upward (2 
counts)— and starting position, in 8 counts— Begin! 

The trunk is turned to the right in an oblique position. 

2.) The same to the left — Begin! 

3.) The same right and left, in 16 counts — Begin! 

In place — Rest! 

FOOT EXERCISE. 

In position — Stand ! 

Hands on hips — Place! 

On toes — Stand! 
I.) ^ock on heels and toes, in 2 counts — Begin! 

ONE: The heels are lowered and the toes raised. TWO: The toes are lowered and 
the heels raised, etc , etc. The body must be held perfectly straight and still. Stop 
on toes 

Heels — Down ! or In position — Stand ! 
Arms — Down! 



FREE GYMNASTICS. 117 



LESSON 4. 

ARM AND LEG EXERCISE. 

In position — Stand! 
I.) Raise arms forward — longe sideward right — fold arms backward — 
place arms in position forward — recover — and arms down, in 6 counts 
— Begin ! 

Recover: step back again and close heels. 

2,) The same to the left — Begin ! 
3.) The same right and left, in 12 counts — Begin! 
In place — Rest ! 

TRUNK AND FOOT EXERCISE. 

In position — Stand! 
Arms folded backward — Place! 
I.) Raise heels — bend trunk forward — and reverse order, in 4 counts 
— Begin ! 

ONE: The he' Is are raised. TWO: The trunk is bent forward. THREE: The 
trunk is raised. FOUR: JH eels are lowered. 

2.) The same, except bending backward — Begin! 

3.) The same forward and backward alternately, in 8 counts — Begin! 

Exercises i and 2 successive. 

4.) The same forward and backward, in 6 counts — Begin! 

ONE: The heels are raised. TWO: The trunk is bent forward. THREE: The 
trunk is raised. FOUR: The trunk is bent backward. FIVE: The trunk is raised. 
SIX: The heels are lowered. 

Arms — Down ! 
In place — Rest! 

FOOT, ARM AND HAND EXERCISE. 

In position — Stand! 
I.) Step-position forward right, raise arms forward and clap hands, in 2 
counts — Begin! 

ONE: The right foot is placed instep-position forward, the arms are raised for- 
ward, the hands are clapped quickly, and the arms placed in position forward again. 
TWO: The arms are lowered, and the heels closed. 

2.) The same, except left foot — Begin! 

3.) The same right and left, in 4 counts — Begin ! 

4.) Raise both heels, and raise arms upward-outward, in 2 counts — Begin I 

ONE: Both heels and arms (outward) are raised. TWO: The heels and arms 
(outward) are lowered. 

5.) Exercises i and 2 each once — and exercise 4 twice, in 8 counts-Begin! 



ii8 FREE GYMNASTICS. 



LESSON 5. 

LEG EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Longe-reverse forward right, in 2 counts — Begin! 

ONE: The body sinks down in the left knee, and the right foot moves forward as 
in step position; the left knee bent, the ri^ht knee straight; the left foot rests firmly 
upon the floor, while the right heel is raised and the right toe touches the floor lightly. 
The trunk is held upright, and the entire weight of the body rests on the left foot. 
TWO: The left knee is straightened and the heels are closed. 

2.) Longe-reverse forward left — Begin! 

Right knee bent, left knee straight. 

3.) Longe-reverse sideward right — Begin! 

Left knee bent, right knee straight. 

4.) Longe-reverse sideward left — Begin! 

Left knee bent, right knee straight. 

5.) Longe-reverse backward right — Begin! 

Left knee bent, right knee straight. 

6.) Longe-reverse backward left — Begin ! 

Right knee bent, left knee straight. 

Arms — Down! 
In place — Rest! 

TRUNK, FOOT AND ARM EXERCISE. 

In position — Stand! 
I.) Turn trunk sideward right, step-position right, and raise arms into 
position forward — swing arms backward — and reverse order (arms 
forward and starting position), in 4 counts — Begin! 
2.) The same to the left — Begin! 
3.) The same right and left, in 8 counts — Begin! 
In place — Rest! 

ARM EXERCISE. 

In position — Stand! 
Arms for thrusting — Place! 
I.) Thrust right and left arms outward alternately — and both forward — 

and downward, in 8 counts — Begin! 
2.) Thrust both arms upward — downward — sideward right — and sideward 

left, in 8 counts — Begin! 
3.) 'Thrust both arms forward - sideward right — outward — upward — side- 
ward left —and downward, in 12 counts —Begin! 
Arms — Down! 



FREE GYMNASTICS. 119 



LESSON 6. 

LEG AND ARM EXERCISE. 

In position — Stand I 
I.) Arms in thrusting position — longe sideward right — thrust arms into 
oblique-position downward — and reverse order, in 6 counts — Begin! 

Reverse order: arms in thrusting position — recover —and arms down. 

2.) The same to the left, except thrusting arms into oblique-position up- 
ward — Begin! 
3.) Exercises i and 2, in 12 counts — Begia! 
In place — Rest ! 

TRUNK, ARM AND FOOT EXERCISE. 

In position — Stand ! 
Hands on hips — Place ! 
I,) Turn trunk to the right, step-position sideward right — bend trunk 
backward, and straighten arms upward — and reverse order, in 4 
counts — Begin! 

Reverse order: raise trunk, and hands on hips — starting position. 

2.) The same to the left — Begin! 

3.) The same right and left, in 8 counts — Begin! 

Arms — Down ! 

In place — Rest! 

ARM, HAND AND FOOT EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Sound heels twice — arms down — arms in position forward — clap hands 
— arms in position upward and clap hands — hands over shoulders — 
and hands on hips, in 8 counts — Begin ! 

ONE: The heels are raised and lowered quickly, striking the floor lightly. TWO: 
The same. THREE: The arms are thrust downward. FUUR: The arms are raised 
into position forward. FIVE: 1 he hands are clapped and opened SIX: The arms 
are raised upward, the hands clapped and opened. SEVEN: 1 he hands are placed 
over shoulders. EIGHT: The hands are placed on hips. 

2.) Straighten arms into angular-position outward-downward, and step- 
position sideward right twice, in 4 counts - Begin! 

ONE: The right arm is thrust sideward right, the left downward, and the right foot 
placed in step-position sideward right. TWO: Hands on hips, and heels closed. 
THREE and FOUK: The same. 

3.) The same to the left twice, in 4 counts. 
4,) The same right and left, each twice, in 8 counts. 
5.) Exercises i 2, 3 and 4, in 16 counts -Begin! 
Arms — Down! 



I20 FREE GYMNASTICS. 



LESSON 7. 

MEMORY EXERCISE. 

In position — Stand! 
Hands on hips — Place! 
I.) Longe-reverse forward, right and left, in (4 counts), twice — Begin! 
2.) Repeat and add: Arms down — outward — down — and hands on hips, 

in (4+4 counts), twice. . 
3.) Repeat and add: Sound heels twice and straighten arms upward 

(8^4), twice. 
4.) Repeat and add: Turn trunk to the right, step-position sideward 
right and straighten arms forward (2 counts), the same to the left 
(2 counts) (12+4), twice. 
5.) Repeat and add: Straighten arms backward — swing upward-forward 
— and reverse order (16+4), twice. 
Arms — Down! 
In place — Rest! 

TRUNK, ARM AND FOOT EXERCISE. 



In position — Stand ! 
I.) Hands on hips — straighten arms into position outward — turn trunk 
and step-position sideward right — and reverse order, in 6 counts 
— Begin ! 

Reverse order; turn trunk to the front, and close heels -hands on hips — and arms- 
down. 

2.) The same to the left — Begin ! 

3.) The same right and left, in 12 counts — Begin! 

4.) The same right and left, in 8 counts — Begin! 

ONE to FOUR: Same as exercise i. FIVE: Turn and step to the left. SIXt 
Turn to the front, and close heels. SEVEN: Hands on hips. EIGHT: Arms down. 

5.) Hands on hips — straighten arms into position upward — bend trunk ta 
the right and step-position sideward left — and reverse order, in 6 
counts — Begin ! 

Reverse order: raise trunk, and close heels— hands on hips — and arms down. 

6.) The same, except bending to the left and stepping to the right 

— Begin! 
7.) The same, alternately, in 12 counts — Begin! 
8.) The same, alternately, in 8 counts — Begin! 

ONE to FOUR: Same as exercise 5, FIVE: Bend to the left, and step to the 
right. SIX: Raise trunk, and close heels. SEVEN: Hands on hips. EIGHTt 
Arms down. 

Q.) Combine exercises 3 and 7, in 24 counts. 
10.) Combine exercises 4 and 8, in 16 counts. 



FREE GYMNASTICS. 121 



LESSON 8. 

STEPPING. 
In position — Stand! 

Hands on hips — Place! 

I.) One step forward (2 counts) — March! 

ONE: The left foot is advanced and planted on the floor; at the same time, the 
right knee is bent, and the right heel rnised. TWO: The right foot is carried fotward 
and placed in fundamental position. In gymnastics, all steps, with the' exception of ' 
sideward right, are taken with the left foot. Stepping is not a calisthence exercise. 
However, it being frequently necessary to change the position of a row or line, and 
desirable that this should be done in good order, a drill is given in this course. 

2.) One step backward — March ! 

ONE: The left foot is advanced and planted on the floor, at the same time, the 
right heel is raised but the knee is kept straight. TWO: The right foot is carried 
backward and placed in fundamental position. 

3.) One Step sideward left — March! 

ONE: The left foot is advanced and placed on the floor; the right heel is raised bat 
the knee kept straight. TWO : The heels are closed. 

4.) One step sideward right — March ! 

The right foot advances. 

Arms — Down ! 

In place — Rest! 

FACING AND ARM EXERCISE. 

In position — Stand! 

I.) Hands on hips — straighten arms outward — raise arms upward — right 
face — hands on hips — and arms down — in 6 counts — 4 times 
— Begin! 

2.) The same, except facing to the left — Begin! 



122 FREE GYMNASTICS. 



LESSON 9. 

LEG AND FOOT EXERCISE. 

In position — Stand! 

Hands on hips — Place ! 
I.) Cross-step-position forward right — raise left heel — and reverse order, 

in 4 counts — Begin! 
2.) The same, forward left — Begin ! 
3.) The same right and left, in 8 counts — Begin! 
4.) Longe-reverse sideward right (2 counts) — and longe sideward right 

(2 counts) — in 4 counts — Begin! 
5.) The same to the left — Begin! 
6.) The same, right and left, in 8 counts — Begin ! 
7.) Exercises 3 and 6, in 16 counts. 
8.) Exercises t and 4, in 8 counts. 
9.) Exercises 2 and 5, in 8 counts. 
10.) Exercises i, 4, 2 and 5 successively, in 16 counts. 

Arms — Down ! 

In place — Rest ! 

TRUNK, ARM AND FOOT EXERCISE. 

In position — Stand! 
I.) Turn trunk to the right, step-position sideward right, and raise arms 
into position forward — bend trunk backward and raise arms up- 
ward — ^and reverse order, in 4 counts — Begin ! 

Reverse order: raise trunk, and lower arms to position forward — and turn trunk front, 
close heels, and lower arms. 

2.) The same to the left — Begin! 

3.) The same right and left, in 8 counts —Begin ! 

4.) Longe-reverse sideward right and raise arms outward, in 2 counts 

— Begin I 
5.) The same, except longe — reverse sideward left — Begin! 
6.) The same right and left, in 4 counts — Begin! 
7.) Exercises 1, 2, 4 and 5, in 8 counts — Begin! 
In place — Rest ! 

LEG AND ARM EXERCISE. 

In position — Stand ! 
Arms for thrusting— Place! 
I.) Longe sideward right (i count) — thrust arms downward, three times 

(6 counts) — and recover, in 8 counts — Begin! 
2.) Longe sideward left — thrust arms upward, three times — and recover, 

in 8 counts — Begin! 
3.) Exercises i and 2, in 16 counts — Begin! 
Arms- Downl 



FREE GYMNASTICS 123 



LESSON 10. 

LEG, FOOT AND ARM EXERCISE. 

In position — Stand ! 
Hands over shoulders — Place! 
i-i.) Heel and toe step right — and longe-reverse forward right and straight- 
en arms outward, in 4 counts — Begin! 

ONE: The right heel is placed on the floor, the toe raised; knee straight. 
TWO: The right toe is placed on the floor, the heel raised and the knee benf 
THREE; The right foot is placed in step-position forward, (the toe touching the floor, 
heel raised and knee straight) and the left knee bent, and the arms are straightened 
outward. FOUR: Ihe hands are placed on hips, the left knee is straightened, and the 
heels are closed. 

.2.) The same wiih the left leg and foot — Begin! 
.3.) The same, right and left, in 8 counts — Begin! 

Arms — Down! 

In place — Rest ! 

ARM AND FOOT EXERCISE. 

In position — Stand! 
.1.) Raise arms into position outward and raise heels — raise arms upward 

— lower arms into position outward — lower arms and heels, in 4 

counts — Begin' 
-2.) Raise arms upward-outward — raise and lower heels — and lower arms 

outward, in 4 counts — Begin! 
.3.) Raise arms outward — raise heels — lower arms — and lower heels, in 4 

counts — Begin ! 
.4.) Exercises i, 2 and 3, in 12 counts — Begin! 
In place— Rest! 

TRUNK AND ARM EXERCISE. 

In position— Stand! 
Hands on hips — Place! 
'I.) Bend trunk forward and straighten arms downward, in 2 counts 

— Begin! 
2.) Bow trunk to the right and straighten arms downward, in 2 counts 

— Begin ! 
3.) Bow trunk to the left and straighten arms downward, in 2 counts 

— Be^in ! 
-4.) Exercises i, 2 and 3, in 6 counts— Begin ' 
Arms — Down! 



124 FREE GYMNASTICS. 

LESSON 11. 

ARM EXERCISE. 

In position — Stand! 

I.) Arms forward — hands over shoulders — arms outward — arms down' 

— and reverse order, in 8 counts — Begin! 

Reverse order: arms outward — hands over shoulders — arms forward —and arms down. 

2.) Arms upward-forward — arms outward — hands over shoulders — arms 
forward — and reverse order, in 8 counts — Begin! 

Reverse order: . hands over shoulders — arms outward— arms upward— and arms 
forward down. 

3.) Arms outward — hands over shoulders — arms upward — arms forward 
— and reverse order, in 8 counts — Begin! 

Reverse order: arms upward -hands over shoulders— arms o.itward — and arms down. . 

4.) Arms upward-outward — arms forward — hands over shoulders — arms 
outward — and reverse order, in 8 counts — Begin! 

Reverse order: hands over shoulders— arms forward— arms upward— and arms out- 
ward down. 

5.) Exercises [, 2, 3 and 4, in ;^2 counts — Begin! 
In place — Rest ! ' 

ARM AND FOOT EXERCISE. 

In position — Stand! 

I.) Arms forward and step-position forward right — arms outward and 
step-position sideward right — arms upward, and close heels — arms 
outward and step-position sideward left — arms forward and step- 
position forward left — arms down and close heels, in 6 counts 

— Begin! 

Give SILENT DRir.LS frequently, introducing new positions and movements. 



FREE GYMNASTICS. 



125 



LESSON 12. 

GYMNASTIC COMPOSITION. 
CLASS ARRANGED IN FOUR ROWS. 

Arrangement of class. 




MUSIC : March, Polka or Schottische. 

'One Gymnastic Movement = 1-4, 2-8, 4-16, &c. notes. 

Theme: Cross-step-position and raise arms. 
Hands on hips. 

Introduction. Pause - - 16 counts 

1.) a Row I alone: Cross-step-position forward right, twice, 
4 counts. 
b Row II alone: The same to the right, 4 counts. 
c Row III alone: The same to the left, 4 counts. 
d Row IV alone: The same to the left, 4 counts. 16 " 

2.) Class: Exercises \ a, \ b, i c and i d, simultaneous, 

8 times - - - - - - 16 " 

^.) a Row I alone: Raise arms outward, twice, 4 counts. 
b Row II alone: Raise arms upward-outward, twice, 4 

counts. 
c Row III alone: The same, 4 counts. 
d Row IV alone: Raise arms outward, twice, 4 counts 16 '' 



[lesson 12 CONTINUED.] 



126 FREE GYMNASTICS. 



4.) Class: Exercises 2i ^^ Z ^^ ?> ^ ^^^ 3 ^^ simultaneous, 8 

times - - - - - - 16 counts. 

5.) a Row I alone: Cross-step-position forward right, and 

raise arms outward simultaneously 
twice, 4 counts. 

b Row II alone: Cross step-position forward right, and 
raise arms upward-outward simultan- 
eously twice, 4 counts. 

c Row III alone: Cross-step-position forward left, and 
raise arms upward-outward, simultan- 
eously, twice, 4 counts. 

d Row IV alone- Cross-step-position forward left, and 
raise arms outward, simultaneously, 
twice, 4 counts - - 16 " 

6.) Class: Exercises 5 ^, 5^, 5 r and 5 ^/, simultaneously, 8 

times - - - - - - 16 " 

Pause - - - - - - 16 



1.28 counts. 



SIXTH GRADE fj 

SEVENTH COURSE, 



t V(?r 



mi3^ 



^r-^-fi) 




LONGE SIDEWARD RIGHT, ARMS IN OBLIQUE -POSITI01N UPWARD (HANDS CLOSED^ 



New Complex Exercises. 



POSITIONS. CHANGING. COMPLICATED COMBINATIONS. 



FACING. STEPPING. MARCHING. MEMORY AND BREATHING EXERCISES. 

SILENT DRILL. 



GYMNASTIC COMPOSITION. 



128 FREE GYMNASTICS. 



REMARKS, 

SIXTH GRADE. 



To THE Teacher : 

It is evident that not all exercises of the preceding courses can be repeated in each 
successive course. You should be familiar, not only with the exercises of your own 
grade, but with all the positions and movements of every grade before yours. 
Therefore, learn the system from the beginning, and you will find no difficulty what- 
ever in doing the work laid out for your grade in this manual. 

Have music once every week. 

The author's Light Gymnastics and Gymnastic Tactics provide for further 
physical exercise. 



FREE GYMNASTICS. 129 



LESSON I. 

LEG EXERCISE. 

In position — Stand ! 
Hands on hips — Place ! 
I.) Oblique longe-reverse forward right, in 2 counts— Begin! 

The right foot advances obliquely forward to the right; in other respects, the 
oblique longe-reverse does not differ from the forward longe-reverse. 

2.) Oblique longe-reverse forward left- Begin ! 

3.) Exercises i and 2, in 4 counts. 

4.) Oblique longe-reverse backward right, in 2 counts — Begin! 

5.) Oblique longe-reverse backward left, in 2 counts — Begin! 

6.) Exercises 4 and 5, in 4 counts. 

Arms— Down! 

In place — Rest ! 

LEG AND ARM EXERCISE 

In position — Stand! 
I.) Hands on hips — longe-reverse forward right, and straighten arms out- 
ward—and reverse order, in 4 counts — Begin! 

Reverse order: hands on hips and close heels — hands down. 

2.) The same, except longe-reverse forward left — Begin! 

3.) The same right and left, in 8 counts — Begin! 

4.) Arms in thrusting position — thrust arms outward (2 counts)— thrust 

arms downward (2 counts) — thrust arms upward (2 counts) — and 

hands on hips, in 8 counts — Begin! 
5.) Exercises i, 2 and 4, in 16 counts. 
In place — Rest! 

LEG, FOOT AND ARM EXERCISE. 

In position — Stand ! 
I.) Raise arms into position sideward right, and step-position sideward 

left, in 2 counts-^Begin! 
2.) Raise arms into position sideward left, and step-position sideward 

right, in 2 counts — Begin ! 
3.) Exercises i and 2, in 4 counts. 
4.) Hands on hips — longe sideward right, and hands over shoulders — 

recover, and hands on hips — and arms down, in 4 counts— Begin ! 
5.) The same to the left — Begin! 
6.) The same right and left, in 8 counts — Begin I 
7.) Exercises i, 2 and 4, in 8 counts. 
8.) Exercises 1, 2 and 5, in 8 counts. 
9.) Exercises 7 and 8, in 16 counts. 



I30 FREE GYMNASTICS. 



LESSON 2. 

ARM EXERCISE. 
In position — Stand! 
Right arm upward-outward — Place! 
I.) Front arm circle, outward, in 2 counts — Begin! 

ONE: The arm is swung to the right, describing a circle in front of ihe body; the 
body is held still. Ihe arm is kept straight and is swung forcibly from the shoulder. 
While the arm is moving outward and downward to the right, the palm of the hand 
turns backward; while moving to the left and upward, the palm turns to the front 
again. TWO: The circle is completed. 

2.) Front arm circle inward, in 2 counts — Begin! 

To the left. 

Arm forward — Down ! 
Left arm upward-forward — Placed 
3.) Fiont arm circle outward, in 2 counts — Begin! 

To the left. 

4.) Front arm circle inward, in 2 counts — Begin! 

To the right. 

Arm outward — Down! 
In place — Rest! 

LEG, FOOT, TRUNK AND ARM EXERCISE. 
In position — Stand! 
I.) Oblique longe-reverse forward right, and arms in position outward 
— close heels and arms in position upward — oblique longe-reverse 
forward left and arms in position outward — close heels and arms 
down, in 4 counts — Begin! 
2.) Turn trunk sideward, step-position sideward and raise arms in posi- 
tion upward-forward — right and left, in 4 counts. 

ONE and TWO: To the right. THREE and FOUR: To the left. 

3.) Ex'ercises 1 and 2, in 8 counts — Begin! 
In place — Rest! 

MEMORY EXERCISE. 

In position — Stand! 
Hands on hips — Place ! 
I.) Hands over shoulders — arms upward, and reverse order, in 4 counts, 

— Begin! Twice. 
2.) Repeat and add: Bend trunk sideward right and step-position side- 
ward left — and the opposite (trunk left— step-position right), in 4 

counts, (4+4 counts). Twice. 
3.) Repeat and add: Arms outward — arms upward and reverse order, 

in 4 counts. (8+4 counts). Twice. 
4.) Repeat and add: Oblique longe-reverse backward right and left, and 

straighten arms forward, in 4 counts, (12+4 counts). Twice. 
5.) Repeat and add: Bow trunk right and left, in 4 counts, (16+4 

counts). Twice. 
6 ) Repeat and add: Sound heels twice, and clap hands forward (arms 

bent) in 4 counts, (20+4 counts). Twice. 
Arms — Down! 



FREE GYMNASTICS. 131 



LESSON 3. 

BREATHING EXERCISE. 

In position — Stand ! 

a:.) Inhale (mouth closed), raising arms upward-outward and heels (8 
counts) — and exhale (mouth closed) lowering arms outward and 
heels (8 counts) — slowly, in 16 counts — Begin! 

Repeat at least eight times. 

In place — -Rest ! 

ARM EXERCISE. 

In position — Stand! 
Arms upward-outward — Place! 
ii.) Double front arm circle outward, in 2 counts — Begin! 

The right-arm is swung to the right, the left to the left, simultaneously. 

.2.) Double front arm circle inward — Begin! 

The right arm is swung to the left, the left arm to the right, simultaneously. 

3.) Exercises i and 2, in 4 counts — Begin! 
Arms forward — Down ! 
In place — Rest! 

LEG AND FOOT EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

ii. Step-position forward 'right — longe-reverse forward right — and reverse 
order, in 4 counts — Begin ! 

Reverse order: step-position forward right, and close heels. 

-2.) The same left — Begin ! 

.3.) The same, right and left, in 8 counts — Begin! 

.4.) Oblique step-position forward right — oblique longe-reverse forward 
right--and starting position — in 3 counts— Begin! 

5.) The same to the left — Begin! 

••6.) The same right and left, in.6 counts — Begin! 

Arms — Down! 



132 FREE GYMNASTICS. 



LESSON 4. 

ARM EXERCISE. 



In position — Stand ! 
Arms upward-forward — Place ! 
I.) Double front arm circle sideward right, in 2 counts — Begin! 

Both arms are swung to the right. The arms remain parallel to each other. 

2.) Double front arm circle sideward left — Begin! 
3.) Exercises i and 2, in 4 counts — Begin! 
Arms forward — Down! 



TRUNK, ARM AND LEG EXERCISE. 

In position — Stand ! 
I.) Hands on hips — longe forward right — bend trunk forward — and re- 
verse order, in 6 counts — Begin! 

Reverse order: raise trunk — recover — and arms down. 

2.) The same, except longe left — Begin! 

3.) The same, longe right and left, in 12 counts — Begin! 

In place — Rest! 

In position — Stand! 
4.) Hands on hips — longe backward right — bend trunk forward — and re- 
verse order, in 6 counts — Begin! 

Reverse order: raise trunk — recover — and arms down. 

5.) The same except longe left — Begin! 

6.) The same, longe right and left, in 12 counts — Begin! 

In place — Rest! 

In position — Stand! 
7.) Exercises 3 and 6, in 24 counts. 

In place — Rest! 



LEG AND TRUNK EXERCISE. 

In position — Stand! 
Hands on hips — Place ! 
I.) Longe sideward right— turn trunk sideward right — and reverse order, 
in 4 counts — Begin! 

ONE: Longe sideward right. TWO: The trunk is turned to the right as far as 
possible, without moving the feet. THREE: The trunk is turned to the front.- 
FOUR: The body recovers to the starting position. 

2.) The same 10 the left — Begin! 
3.) The same right and left, in 8 counts — Begin! 
Arms — Down! 



FREE GYMNASTICS. 133 



LESSON 5. 

ARM EXERCISE. 

In position — Stand! 
Right arm upward-forward — Place ! 
1.) Side arm circle forward right, in 2 counts — Begin ! 

The arm swings forward in a perfect circle at the right side of the body. The body 
should be held as straight and still as possible. 

2.) Side arm circle backward right, in 2 counts — Begin ! 

Arm outward — Down! 

Left arm upward-outward — Place ! 
3.) Side arm circle forward left, in 2 counts — Begin ! 
4.) Side arm circle backward left, in 2 counts — Begin ! 

Arms forward — Down ! 

Arms upward-outward — Place ! 
5.'^ Side arm circle forward right and left alternately, in 4 counts — Begin! 
6.) Side arm circle backward, right and left alternately, in 4 counts — Begin! 

Arms forward — Down ! 

In place — Rest! 

LEG AND TRUNK EXERCISE. 

In position — Stand ! 
Hands on hips — Place ! 
I.) Longe forward right — bend trunk backward — and reverse order, in 4 
counts — Begin ! 

Reverse order: raise trunk — and recover. 

2.) Longe backward left — bend trunk backward — and reverse order, in 

4 counts — Begin ! 
3.) Exercise i and 2, in 8 counts — Begin! 

Arms — Down! 

In place — Rest! 

ARM AND FOOT EXERCISE. 

In position — Stand ! 
I.) Arms outward and raise heels — arms upward and lower heels — double 

front arm circle inward (2 counts) — arms outward and raise heels — 

arms down and lower heels, in 6 counts — Begin! 
2.) The same except double front arm circle outward, in 6 counts-Begin! 
3.) Exercises i and 2, in 12 counts — Begin! 



134 FREE GYMNASTICS. 



LESSON 6. 

ARM EXERCISE. 

In position — Stand ! 
Arms upward-outward — Place! 
I.) Double side arm circle forward, in 2 counts — Begin!' 

Both arms are swung simultaneously. 

2.) Double side arm circle backward, in 2 counts — Begin! 
3.) Exercises i and 2, in 4 counts — Begin! 

Arms forward — Down! 

In place — Rest! 

TRUNK EXERCISE. 

In position — Stand! 
Hands on hips — Place ! 
I.), Rock trunk bowing right and left, in 2 counts — Begin! 

ONE: The trunk is turned to the right and bent forward. TWO: The trunk is- 
raised, and turned, and bent in the opposite position, to the left; then to the right, then 
to the left, &c., &c. After the command "stop," the trunk is raised to the upright 
position. 

2.) Rock trunk bowing left and right, in 2 counts — Begin! 
Arms — Down! 
In place — Rest ! 

LEG, FOOT AND ARM EXERCISE. 

In position; — Stand! 

Arms for thrusting — Place ! 

I.) Step-position sideward right — longe sideward right and thrust arms- 
into diagonal-position sideward right arm up - and recover to start- 
ing position, in 3 counts — Begin! 

2.) The opposite (to the left) — Begin! 

3.) Exercises i and 2, in 6 counts — Begin ! 

Arms — Down ! 



FREE GYMNASTICS. 135 



LESSON 7. 

LECx, TRUNK AND ARM EXERCISE. 

In position — Stand !g 

Hands on hips— Place! 

I.) Longe sideward right - bend trunk forward and straighten arms down- 
ward — and reverse order, in 4 counts — Begin! 

Reverse order: raise trunk, and place hands on hips — recover to starting position, 

2.) The same to the left — Begin ! 

3.) The same right and left, in 8 counts — Begin! 

Arms — Down! 

In place — Rest! 

ARM EXERCISE. 

In position— Stand ! 
I.) Front arm circle outward right, in 2 counts — Begin! 

The right arm is swung to the right, from the fundamental position, describing a 
circle in front of the body. 

2.) Front arm circle outward left — Begin! 
3 



) Front arm circle outward right and left, alternately, in 4 counts 
— Begin! 

) Double front arm circle outward — Begin ! 

Exercises i and 2 simultaneously. 

) Front arm circle inward right — in 2 counts — Begin! 

The right arm is swung in a circle to the left. 

) Front arm circle inward left, in 2 counts — Begin! 

1 he left arm is swung to the right. 

) Front arm circle inward right and left, alternately, in 4 counts 
Begin! 

) Double front arm circle inward, in 2 counts — Begin! 

Exercises 5 and 6 simultaneously. 

) Double front arm circle sideward right, in 2 counts — Begin! 

Both arms are swung to the right. 

) Double front arm circle sideward left— Begin! 

) Double front arm circle, outward and inward, alternately, in 4 counts 
— Begin! 

12.) Double front arm circle, sideward right and left, alternately, in 4 
counts — Begin! 



136 FREE GYMNASTICS. 



LESSON 8. 

LEG AND ARM EXERCISE. 

In position — Stand! 

I.) Arms in thrusting position — longe-oblique forward right, and thrust 
arms into diagonal-position obliquely sideward — right arm upward 
— and reverse order, in 4 counts — Begin! 

Reverse order: recover to fundamental position, with arms for thrusting — and arms 
down. 

2.) The opposite (to the left) — Begin! 
3.) Exercises i and 2, in 8 counts — Begin! 
In place — Rest ! 

ARM EXERCISE. 

In position — Stand! 
I.) Side arm circle forward right, in 2 counts — Begin! 
r> ) Side arm circle forward left — Begin! 
) Side arm circle forward right and left alternately, in 4 counts — Begin! 



) Double side arm circle forward, in 2 counts — Begin! 

Exercises i and 2 simultaneously. 

5.) Side arm circle backward right, in 2 counts — Begin! 

6.) Side arm circle backward left — begin I 

7.) Side arm circle backward right and left alternately, in 4 counts-Begin! 

) Double side arm circle backward, in 2 counts — Begin! 

Exercises 5 and 6 simultaneously. 

) Double side arm circle forward and backward alternately, in 4 counts 
— Begin! 

In place — Rest! 

LEG AND ARM EXERCISE. 

In position — Stand! 
I.) Hands on hips — longe-reverse forward, and straighten arms outward 
— and reverse order, in 4 counts — Begin! 

Reverse order: close heels, and hands on hips arms down. 

2.) Hands on hips — longe-reverse forward left, and straighten arms up- 
ward — and reverse order, in 4 counts — Begin! 
3.) Exercises i and 2, in 8 counts— Begin ' 



FREE GYMNASTICS. 137 



LESSON 9. 

LEG AND TRUNK EXERCISE. 

In position — Stand ! 

Arms folded backward — Place ! » 

-1.) Longe sideward right — turn trunk sideward left — and revefse order, 
in 4 counts — Begin ! 

Reverse order: turn trunk to the front— and recover to starting position. 

2.) Longe sideward left — turn trunk sideward right— and reverse order, 
in 4 counts- -Begin! 

,3.) Exercises i and 2, in 8 counts — Begin! 

Arms — Down I 

In place — Rest ! 

LEG, FOOT AND ARM EXERCISE. 

In position — Stand! 

I.) Arms outward — arms upward — double front arm circle outward (2 
counts) — double front arm circle inward (2 counts) — arms outward 
and arms down, in 8 counts — Begin ! 

2.) Hands on hips — straighten arms downward — hands on hips — and arms 
— down, in 4 counts — Begin ! 

3.) Longe-reverse sideward right, and arms in position outward — recover 
and arms in position upward — longe-reverse sideward left, and arms 
in position outward — recover, and arms down, in 4 counts — Begin! 

4.) Exercises i, 2, and 3, in 16 counts — Begin! 

In place — Rest! 

ARM EXERCISE. 

In position — Stand! 

Arms for thrusting — Place! 

a.) Thrust arms in angular-position outward, right arm up — left arm 
up — right arm down — left arm down —in angular-position for- 
ward — right arm up — left arm up— right arm down — left arm down, 
in 16 counts — Begin! 

Each of the above exercises has 2 counts, the second motion being: arms in thrusting 
position. 

Arms — Down 1 



138 . FREE GYMNASTICS. 



LESSON 10. 

LEG, TRUNK AND ARM EXERCISE. 

In place — Rest! 

I.) Hands on hips — longe sideward right — bend trunk sideward right — 
and reverse order, in 6 counts — Begin! 

Reverse brder: raise trujik— recover — and arms down. 

2.) The same to the left — Begin ! 

3.) The same right and left, in 12 counts — Begin! 

In place — Rest! 

In position — Stand! 

4.) Fold arms backward — longe sideward right — bend trunk sideward left 
— and reverse order, in t> counts — Begin! 

Reverse order: raise trunk — recover — and arms dowm. 

5.) The same, except longe left, and bend trunk right — Begin! 
6.) Exercises 4 and 5, in 12 counts. 
In place — Rest ! 

LEG AND ARM EXERCISE. 

In position — Stand! 

I.) Arms upward-outward (i count) — longe sideward right (i count) — 
double front arm circle inward twice (4 counts) — recover (i count)' 
— and arms outward down (1 count), in 8 counts — Begin! 

2.) The same, except longe left, and arm circle outward — Begin! 

3.)' Exercises i and 2, in 16 counts — Begin! 

In place — Rest ! 

LEG AND ARM EXERCISE. 

In position — Stand! 

I.) Longe-reverse sideward right, and arms in position outward (i count)- 
— recover, and arms in position upward (i count) — double front arm 
circle inward twice (4 counts) — longe-reverse sideward left, and arms 
in position outward (i count) — recover, and arms down (i count), 
in 8 counts — Begin! 



FREE GYMNASTICS 139 



LESSON If. 

LEG AND ARM EXERCISE. 

In position — Stand ! 

I.) Arms upward-outward — longe-reverse forward right (2 counts) — 
double front arm circle inward (2 counts) — longe-reverse forward 
left (2 counts) — and arms forward down, in 8 counts — Begin! 

2.) Arms upward-forward — longe-reverse sideward right (2 counts) — 
double front arm circle outward (2 counts) — longe-reverse sideward 
left (2 counts) — and arms outward down, in 8 counts — Begin! 

3.) Exercises i and 2, in 16 counts — Begin! 

In place — Rest! 

ARM AND FOOT EXERCISE. 

In position — Stand ! 

I.) Arms in position upward-outward (i count) — sound heels (i count) — 
double front arm circle sideward right (2 counts) — and left (2 counts) 
— sound heels (i count) — and arms outward down (i count), in 8 
counts — Begin! 

In place — RQst ! 

LEG AND ARM EXERCISE. 

In position — Stand! 

I.) Arms upward-forward (i count) — longe sideward right (i count) — ■ 
double front arm circle outward (2 counts) — and inward (2 co-unts) 
— recover (i count)^and arms forward down (i count), in 8 counts 
— Begin 1 

2.) The same to the left — Begin! 

3.) The same right and left, in 16 counts — Begin! 



14© 



FREE GYMNASTICS. 



LESSON 12. 



GYMNASTIC COMPOSITION, 
FOR A CLASS ARRANGED IN FOUR ROWS. 

Arrangement of the class. 




MUSIC : March, Schottische or Polka. 

One Gymnastic Movement = 1-4, 2 8, 4-16, &c. notes. 

PART I. 

Theme: Double front arm circle sideward. 
Fundamental position. 



I.) 
2.) 



INTRODUCTION. 

a Row I alone: 



Row II alone: 
Row III alone: 



3) 



4) 



d Row IV alone 

All: Row I Exercise 2 

Row II Exercise 2 

Row III Exercise 2 

Row IV Exercise 2 

Pause 



Pause 

Arms outward — arms upward — double 
front arm circle sideward right (2 
counts) — left (2 counts) — arms out- 
ward — and arms down, in 8 counts 

The same 

The same, except beginning arm circles 
at the left - - 

Same as Row III 

1 



8 counts 



a 
b 

d J 



\ Simultaneous, twice 



16 
8 



64 counts. 



[lesson 12 CONTINUED.] 



FREE GYMNASTICS. 141 



PART II. 

INTRODUCING LONGE-REVERSE. 

1.) a Row I alone: Arms outward and longe-reverse side- 
ward right — arms upward. and recover 
— double front arm circle sideward 
right (2 counts) — -and left (2 counts) 
— arms outward and longe-reverse side- 
ward right — arms down and recover, in 8 counts. 
b Row II alone: The same - - - 8 " 

c Row III alone: The same, except beginning arm circles 

at the left and longe-reverse left 8 " 

d Row IV alone: Same as Row III - - 8 « 

2.) All: Row I Exercise 1 a ^ 

Row II Exercise ib I o- ^^. c ^' u 

-P, i^TT T? • r Simultaneous, iour times ^2 " 

Row III Exercise 1 c \ ' "^ 



Row IV Exercise i d 



64. counts. 



142 FREE GYMNASTICS. 



REMARKS, 

SEVENTH GRADE. 



To THE Teacher : 

Read Remarks on pages^20, 34, 50', 66, 94, 112 and 128. 
Review frequently. 
Have music once a week. 

For additional exercise, see the author's Light Gymnastics and Gymnastic 
Tactic Sv 




SEVENTH GRADE. 



EIGHTH COURSE. 




^^ 



& 



^^^ 



^^Ts 




TRUNK IN POSITION BACKWARD, ARxMS IN POSITION UPWARD. 



New Complex Exercises. 



POSITIONS. CHANGING. COMPLICATED COMBINATIONS, 



TACING. STEPPING. MARCHING. MEMORY AND BREATHING EXERCISES. 

SILENT DRILL. 



^GY-MNAST-LC COMPOSITION. 



144 FREE GYMNASTICS. 



LESSON I. 

LEG AND ARM EXERCISE. 

In position — Stand! 
I.) Longe sideward right, and raise arms into position forward — move- 
arms outward — and reverse order, in 4 counts — Begin! 

Reverse order: move arms forward — recover, and arms down. 

2.) The same to the left — Begin! 
3.) The same, right and left, in 8 (*,ounts — Begin! 
In place — Rest! 

LEG, ARM AND FOOT EXERCISE. 

In position — Stand! 
Hands on hips — Place ! 
I.) Straighten arms downward, and raise heels — hands on hips, and lower 
heels — straighten arms downward, and raise heels — arms in position 
outward, and lower heels — longe sideward right, and arms in posi- 
tion upward — recover, and arms in position outward — longe side- 
ward left, and arms down — recover, and hands on hips, in 8 counts 
— Begin! 
2.) The same, beginning with longe sideward left — Begin! 
3.) Exercises i and 2, in 16 counts — Begin! 
Arms — Down ! 
In place— Rest! 

TRUNK, LEG, ARM AND FOOT EXERCISE. 

In position — Stand ! 

I.) Arms in position upward-outward — bend trunk sideward right (2 
counts)— raise heels (2 counts) — bend trunk sideward left (2 counts) 
— and arms outward down, in 8 counts — Begin! 

2.) Arms in position upward-forward — longe-reverse sideward right, and 
hands over shoulders — recover, and arms upward — longe-reverse 
sideward left and hands over shoulders — recover, and arms upward 
— raise heels and hands over shoulders — lower heels and arms up- 
ward — and arms forward down, in 8 counts — Begin ! 

3.) Exercises i and 2, in 16 counts — Begin! 



FREE GYMNASTICS. 145 



LESSON 2. 

TRUNK, ARM AND FOOT EXERCISE. 

In position — Stand ! 

I.) Arms in position outward — arms in position upward — double front 
arm circle outward and sound heels (2 counts) — double front arm 
circle inward and sound heels (2 counts) — arms in position outward 
— and arms down, in 8 counts — Begin! 

The heels are sounded on the first of the two counts; on the second, the circle is 
completed, and the arms pause a moment 

2.) Arms in position forward — fold arms backward — bend trunk sideward 
right — rock trunk sideward from right to left three times (3 counts) 
— raise trunk — and arms down, in 8 counts — Begin! 

3.) Exercises i and 2, in 16 counts — Begin! 

In place — Rest! 

FACING, WITH ARM, HAND AND FOOT EXERCISE. 

In position — Stand! 

I.) Sound heels (i count) — arms in position forward^hands on hips 
— right face - arms down - arms forward and clap hands — hands on 
hips — and hands down, in 8 counts, 4 times, (32 counts) — Begin! 

2.) The same, except left face — Begin ! 

TRUNK, LEG AND ARM EXERCISE. 

In position — Stand ! 

I.) Longe forward right and raise arms into position upward — bend trunk 
forward and swing arms downward-backward — and reverse order, 
in 4 counts— Begin! 

Reverse order: raise trunk, and swing arms into position upward— recover, and arms 
forward down. 

2.) The same, except longe forward left — Begin ! 



3.) The same, right and left, in 8 counts — Begin ! 



146 FREE GYMNASTICS. 



LESSON 3. 

LEG AND ARM EXERCISE. 

In position — Stand! 

I.) Longe sideward right and double front arm circle inward twice — and 
recover, and double tront arm circle inward twice, in 4 counts 
— Begin! 

ONE: Longe, and arm circle. TWO: In longe position: arm circle. THREE: 

Recover, and arm circle. FOUR: In fundamental position: arm circle. The arms 

are continuously swung in circle inward. At the command "stop," the arms are 
l^rought to the sides. 

2.) The same to the lett — Begin! 
3,) The same, right and left, in 8 counts — Begin! 
In place — Rest! 

TRUNK, LECt and ARM EXERCISE. 

In position — Stand ! 

Hands on hips — Place! 

I.) Longe sideward right — bend trunk sideward right and straighten arms 
outward (2 counts) — bend trunk sideward left and straighten arms 
outward — and recover, in 6 counts — Begin! 

2.) The same to the left — Begin! 

3.) The same right and left, in 12 counts — Begin! 

LEG, ARM AND HAND EXERCISE. 

In position — Stand! 

I.) Hands on hips — straighten arms forward and clap hands — hands on 
hips — longe-reverse forward right and straighten arms outward 
— recover and hands on hips —and hands down, in 6 counts — Begin! 

2.) The same, except longe-reverse backward left — Begin! 

3.) The same, except longe-reverse forward left — Begin! 

4.) The same, except longe-reverse backward right — Begin! 

5.) Exercises i, 2, 3 and 4, in 24 counts —Begin! 



FREE GYMNASTICS. 147 



LESSON 4. 

TRUNK AND FOOT EXERCISE. 

In position — Stand ! 
Hands on hips — Place ! 
I.) Raise heels — roll trunk to the right six times — raise trunk— and lower 
heels, in 8 counts — Begin! 

The exercise is- taken very slowly; on SEVEN, the trunk is raised; pause on seven. 

2.) The same to the left — Begin! 

3.) The same right and left, in 16 counts —Begin! 

Arms — Down! 

In place — Rest ! 

LEG AND ARM EXERCISE. 

In position — Stand ! 
■I.) Longe-reverse sideward right and double front arm circle inward 
twice, in 2 counts — Begin! 

ONE: Arm circle, and longe-reverse. TWO: Arm circle, and recover. 

j2.) The same, except longe-reverse left — Begin! 
3.) Exercises i and 2, in 4 counts — Begin! 
In place: — ^Rest! 

LEG, FOOT AND ARM EXERCISE. 

In position — Stand! 
Hands on h^ps — Place! 
a.) Cross-step-position forward right — longe sideward right and straight- 
en arms downward — recover to cross-step-position forward right 
and hands on hips — and close heels, in 4 counts — Begin! 
a.) Cross-step-position forward left — longe sideward left and straighten 
arms upward — recover to cross-step-position forward left and hands 
on hips — and close heels, in 4 counts — Begin! 
.3-) Exercise i and 2, in 8 counts — Begin! 
Arms — Down] 



148 FREE GYMNASTICS. 



LESSON 5. 

LEG AND ARM EXERCISE. 

In position — Stand ! 

I.) Arms in thrusting position — longe forward right and thrust arms 
backward — change to longe position backward left and arms in 
thrusting position — and reverse order, in 6 counts — Begin: 

Reverse order: change to longe-position forward right, and thrust arms backwardi— 
recover, and arms in thrusting-position— arms down. 

In changing the longe -position, the feet are not moved. Changing from forward 
right to backward left, the left knee is bent and the right straightened. The trunk 
moves backward and the weight of the body is thrown upon the left foot. 

2.) The same forward left — Begin! 
3.) The same right and left, in 12 counts — Begin! 
In place — Rest! 

ARM AND LEG EXERCISE. 

In position — Stand! 

I.) Double front arms circle inward twice (2 counts) — longe sideward 
right and same arm circle twice (2 counts) — recover and same arm 
circle twice (2 counts) — longe sideward left and same arm circle 
twice (2 counts) — and recover, in 8 counts — Begin! 

During the exercise, the arms, in describing the circle, do not stop at any time — it is 
one continuous movement. Longing and recovering comes after every second circle. 
At the command "stop," recover from the longe-position at the left and bring the arms- 
to the sides. 

In place — Rest! 

LEG, ARM AND FOOT EXERCISE. 

In position — Stand ! 

1.) Arms in position outward — longe-reverse sideward right — recover 
— longe-reverse sideward left — recover — arms upward and raise 
heels — arms outward and lower heels.r-and arms down, in 8 counts- 
— Begin! 



FREE GYMNASTICS. 149 



LESSON 6. 

FOOT AND ARM EXERCISE. 

In position — Stand ! 
Hands on hips — Place ! 
r.) Cross-step-position forward right — oblique longe-reverse backward 

right — recover — and sound heels, in 4 counts — Begin ! 
2.) Straighten arms forward — fold arms backward — arms down — and 

hands on hips, in 4 counts — Begin! 
3.) Exercises i and 2, in 8 counts — Begin! 
4.) Cross-step-position forward left — oblique longe-reverse backward left 

— recover — and sound heels, in 4 counts — Begin! 
5.) Straighten arms upward — fold arms backward — arms down — and 

hands on hips, in 4 counts — Begin! 
6.) Exercises 4 and 5, in 8 counts. 
7.) Exercises 3 and 6, in 16 counts. 
Arms — Down ! 
In place — Rest ! 

TRUNK, ARM, LEG AND FOOT EXERCISE. 

In position — Stand ! 
i.^ Eend trunk backward, arms in position upward-forward and step-po- 
sition forward right (i count) — longe forward right, bend trunk for- 
ward and swing arms backward (i count) — and reverse order (2 
oouirtts, in 4 counts — Begin! 

Reverse order: raise trunk and arms, and recover to trunk in position backward, 
foot in step-position forward, and arms in position upward — raise trunk, lower arms 
forward, and close heels 

2.) The same, with left foot — Begin ! 
3.) The same, right and left, in 8 counts — Begin! 
In place- — Rest! 

TRUNK, LEG AND ARM EXERCISE. 

In position — Stand ! 

Hands over head — place! 
1=) Longe-reverse forward right and left, in 4 counts — Begin! 
2.) Rock trunk sideward from right to leit, in 4 counts — Begin! 

ONE: The trunk is bent to the right. FOUR: The trunk is raised to the upright 
position. 

3.) Exercises i and 2, in 8 counts — Begin! 
4.) The same, except longe-reverse sideward. 
5.) The same, except longe-reverse backward. 
6.) Exercises 3, 4 and 5, in 24 counts. 
Arms— Down! 



150 FREE GYMNASTICS. 



LESSON 7. 

TRUNK, LEG, ARM AND FOOT EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

I.) Longe sideward right and turn trunk sideward right (i count) — re* 
cover — the same to the left — and recover, in 4 counts — Begin ! 

2.) Raise heels and arms down (i count) — arms outward — arms forward 
— arms upward — arms outward — arms downward — hands on hips 
and lower heels, in 8 counts — Begin! 

3.) Exercises i and 2, in 12 counts — Begin! 

Arms — Down ! 

In place— Rest! 

LEG AND ARM EXERCISE. 

In position — Stand! 

I.) Longe sideward right and hands over shoulders — turn trunk sideward 
left, and straighten arms forward — and reverse order, in 4 counts 
— Begin ! 

Reverse order: turn trunk to the front, and place hands over shoulders — recover,, 
and hands down. 

2.) The same to the left — Begin! 
3.) The same right and left, in 8 counts — Begin! 
In place — Rest ! 

LEG EXERCISE. 

In position — Stand! 

Hands on hips — Place ! 

I.) Longe-reverse forward right — longe-reverse backward right — and re- 
verse order, in 4 counts — Begin! 

Reverse order: longe-reverse forward right— and recover. 

2.) Longe reverse forward left — ^longe-reverse backward left — and reverse 
order, in 4 counts — Begin! 

3.) Exercises 1 and 2, in 8 counts — Begin! 

Arms — Down I 



FREE GYMNASTICS. 151 



LESSON 8. 

FACING WrrH LEG, FOOT AND ARM EXERCISE. 

In position — Stand! 

Hands on hips — Place! 

I.) Right face (t count) — sound heels (i count)— longe-reverse forward 
right — and left (4 counts) — straighten arms downward (2 counts), in 
8 counts, 4 times — Begin! 

2.) The same, except left face — Begin! 

Arms — Down ! 

In place — Rest ! 

ARM, FOOT AND LEG EXERCISE. 

In position — Stand! 

I.) Arms upward-outward (1 count) — sound heels (i count)- — double 
front arm circle sideward left (2 counts) — sound heels — and arms 
outward down, in 8 counts —Begin! 

2.) Longe-reverse sideward right, and hands on hips — recover and hands 
down, in 2 counts, twice (4 counts) — Begin! 

3.) The same, except longe-reverse sideward left — Begin! 

4.) Exercises i, 2 and 3, in 16 counts — Begin! 

In place — Rest! 

LEG EXERCISE. 

In position — Stand! 

Hands on hips — Place ! , 

I.) Longe sideward right (i count) — change to longe-position sideward 
left — and reverse order, in 4 counts — Begin! 

Revers^e order: charge to longe-position sideward right, and recover to starting 
position. 

In changing from one sideward longe-position to another, the knee, which is straight, 
is bent, ard the knee bent, is straightened. The feet are not moved. The trunk 
moves sideward, and the weight of the body is thrown from one foot upon the other. 

2.) The same, beginning sideward left — Begin! 
3.) The same right and left, in 8 counts — Begin! 
Arms — Down! 



152 FREE GYMNASTICS. 



LESSON 9. 

LEG AND ARM EXERCISE. 

In position — Stand! 
I.) Arms in position upward-outward (r count) — longe-reverse sideward 
right and double front arm circle inward (2 counts) — and arms out- 
ward down, in 4 counts — Begin! 

On the third count, the heels are closed, and the arms pause in position upward. 

2.) Arms in position upward-outward — longe-reverse sideward left and 
double front arm circle outward — and arms outward down, in 4 
counts — Begin ! 

3.) Exercises i and 2, in 8 counts — Begin! 
In place — Rest ! 

ARM EXERCISE. 

In position — Stand! 

Arms in position upward-outward —Place! 
I.) Double front arm circle inward, right and left, alternately, in 2 counts 
— Begin ! 

The right arm begins; when the ri^ht nrni is down the left arm begins. The right 
arm is continually in advance of the left. At the command "stop," bring both arms in 
position upward. 

2.) The same outward— Begin ! 

Arms outward — Down! 

In place — Rest! 

In position — Stand! 

Arms in position upward forward — Place! 
I.) Double side arm circle forward, right and left, alternately, in 2 counts 
— Begin! 

The right arm begins. 

2.) The same backward — Begin! 
Arms forward — Down! 



FREE GYMNASTICS. 153 



LESSON 10. 

LEG AND ARM EXERCISE. 

In position — Stand ! 

1.) "Left face, longe backward right, and arms in position forward 
— change to longe-position forward left and swing arms backward — 
and reverse order, in 4 counts — Begin! 

Reverse order: change to longe-position backward right, and swing arms into position 
forward— recover, right face, and arms down. 

ONE: Turn to the left on the left heel, longe backward with the right foot, and 
raise the arms into position forward. TWO: Bend the left knee and straighten the 
right leg, and swing the arms into position backward. THREE: Bend the right knee, 
straighten the left leg, and swing the arms into position forward. FOUR: Close 
heels, turn to the right, and lower the arms. 

2.} The same, beginning right face — Begin! 
3.) The same, right and left, in 8 counts — Begin! 
In place — Rest! 

FACING WITH TRUNK, LEG AND ARM EXERCISE 

In position — Stand! 

I.) Hands on hips— right face — longe sideward right and bow trunk to 
the right (2 counts) — the same to the left (2 counts) — left face — and 
hands down, in 8 counts — Begin ! 

ONE: Hands on hips. TWO: Right face. THREE: With the longe sideward 
right, the trunk is turned to the right and bent forward. FOUR: The trunk is raised, 
and the heels closed. FIVE and SIX: Same as Three and Four. SEVEN: Left 
face. EIGHT: Hands down. 

2.) The same beginning left face — Begin! 

3.) The same, right and left, in 16 counts — Begin! 



154 FREE GYMNASTICS. 



LESSON n. 

LEG AND ARM EXERCISE. 

In position — Stand! 

Arms in position upward-outward — Place! 

I.) Double front arm circle sideward right, three times (4 counts) — and 
longe-reverse "sideward right with arms in position sideward left 
(2 counts) twice, in 8 counts — Begin! 

ONE, TWO and THREE: Arm circle to the right. FOUR: Pause in position 
upward. FIVE: Longe-reverse sideward right, and arms in position sideward left. 
SIX: Close heels, and arms in position upward. SEVEN and EIGHT: Same as 
Five and Six. 

2.) Double front arm circle sideward left, three times — and longe-reverse 
sideward left with arms in position sideward right, twice, in 8 counts 
— Begin ! 

3.) Exercises i and 2, in 16 counts — Begin! 

Arms forward — Down! 

In place — Rest! 

FACING WITH ARM EXERCISE. 

In position — Stand! 

Arms in position forward, and right — Face ! 

A quarter-turn to the right, and arms in position forward, simultaneously. 

I.) Swing arms down in front, right about face (^ turn), and arms in 
position forward (i count) — arms upward— hands over shoulders 
arms forward— swing arms backward — swing arms forward-upward 
— hands over shoulders — arms forward (8 counts) — repeat, facing to 
the left, in 16 counts — Begin! 

Arms down and front — Face I 



FREE GYMNASTICS 



155 



LESSON 12. 

GYMNASTIC COMPOSITION. 
EXERCISE FOR A CLASS ARRANGED IN FOUR ROWS. 

Arrangement of the class. 




MUSIC : March, Schottische or Polka. 

One Gymnastic Movement = 1-4, 2-8, 4-16, &c. notes. 

Theme: Longe sideward and straighten arms into diagonal position. 

Fundamental position. 
I.) INTRODUCTION. Pause - - 8 counts 

2.) a Row I alone: Arms outward — hands over shoulders 
— longe sideward right, and straighten 
arms into diagonal position sideward, 
right arm up — hands over shoulders 
— straighten arms into diagonal posi- 
tion sideward, right arm up — hands 
over shoulders and recover — arms 
outward — and arms down, in 8 counts 8 
b Row IV alone: The sam.e to the left - - 8 

c Rows I and II: The same to the right - - 8 

d Rows III and IV: The same to the left - - 8 

3.) a All: The same to the right - - - 8 



[lesson 12 CONTINUED.] 



156 



FREE GYMNASTICS. 



b All 
c All; 
4.) a Rows I and 11: 

Rows III and IV 
b Rows I and II: 

Rows III and IV: 
c Rows I and III: 

Rows II and IV: 
d Rows I and III: 

Rows II and IV: 



The same to the left 
The same right and left, alternately 
The same to the left 

The same to the right 

'' left 
The same to the left 

u u u j-jgl^i- 

Thesameto the right 
u " '' left 



V simultaneous 



8 counts. 
8 



simultaneous 8 



simultaneous 



simultaneous 8 



96 counts. 




-4 .o<>o-=:^ ^ ,<,,^ -^ 



^<=>^ 



<>,^ 



HIGH SCHOOL, 

OR 

EIGHTH GRADE, 



f 



-^0 ^-C^Q ^ 




LONGE SIDEWARD - INWARD, ARMS IN DIAGONAL- POSITION SIDEWARD, INNER 

ARMS 'UPWARD. 



iS8 



FREE GYMNASTICS. 



REMARKS. 



School authorities introducing physical exercises of any kind, should begin with 
Free Gymnastics. It is absolutely necessary that the teachers and scholars of 
high-schools be perfectly familiar with the positions and movements of free gym- 
nastics. Then it wall be a comparatively easy task for teachers to give instructions 
in light gymnastics. 

COURSE OF GYMNASTIC EXERCISES FOR HIGH SCHOOLS. 



FIRST YEAR: 



SECOKD YEAR: 



Free Gymnastics : 
Light Gymnastics: 



Part First and Second. 

Poles, 

Dumb-bells. 



Tactics. Light Gymnastics: Dumb-bells. 
Rings. 



THIRD ,YEAR: Tactics. Light Gyfjinastics . 



FOURTH YEAR: Tactics. Light Gymnastics. 



Wand. 



Wand. 
Clubs. 



Wand. 
Clubs. 



Part I and 



Part III. 



n.| 



Book First. 
Book Third. 
Book Third. 

Book Second. 
Book Third. 

Book Second. 
Book Third. 

Book Second. 
Book Third. 



APPENDIX, 



EXERCISES FOR THE GYMNASIUM. 




BALANCE - STOOP FORWARD LEFT, HANDS ON HIPS. 



Difficult Complex Exercises. 



i6o FREE GYMNASTICS. 



REMARKS, 



The following pages contain such free gymnastic exercises that cannot well be per- 
formed in schools; a large hall or gymnasium is necessary for the purpose. 

Further, these new complex exercises are exti'emely difficult and require more 
practise and skill on the part of the pupils than can be acquired in the school room. 

The exercises are given here in order to enable the author to present his entire 
system of free gymnastics. 

As the appendix of this work will, for the most part, be in the hands of prof essionai 
teachers of gymnastics, the possible combinations of familiar movements, with these new 
complex exercises, will only be referred to in a general way, as it would require a volume 
to present the new work on the plan of this book. 



FREE GYMNASTICS. i6i 



LEGS. 

POSITIONS. 

In position — Stand! 

Hands on hips — Place ! 

Right leg in position forward — Place! 

The leg, perfectly straight, is raised forward. The foot, straightened down and out- 
ward, is raised about 12 inches from the floor. 

Leg — Down ! 

Right leg in position sideward (right). 
"■ backward. 

oblique position forward (to the right). 
'' '' backward (to the right). 

cross position forward (to the left). 

■ " " backward (to the left). 

Leg — Down] 

Positions 1-7 with the left leg. 
In position — Stand! (Arms and leg down.) 
Arms folded backward —Place ! 
Right knee in position forward — Place! 

The knee is bent and raised. The upper and lower limbs form a right angle. The 
foot is straightened downward. 

Leg — Down ! 

Right foot in position backward Place ! 

The knee is bent and the foot raised backward. The upper and lower limbs form a 
right angle. The foot is straightened backward. 



Leg — Down ! 
3.) Position I with the left leg. 
4.) Position 2 with the left leg. 

In position — Stand! (Arms and leg down.) 

MOVEMENTS. 

RAISING LEG. 

Hands on hips — Place! 
I.) Raise right leg forward, in 2 counts — Begin I 
2.) " " "■ sideward (right). 
3.) " -' " backward. 

4.) '• " " obliquely forward (to the right). 
5.) " " " '' backward 

6.) " " " forward- crosswise (to the left). 
7.) " '' '■'■ backward crosswise '"' " 

Exercises 1-7 with the left leg. 

In position — Stand ! 



i62 FREE GYMNASTICS. 



SWINGING LEG. 

Arms folded backward— Place ! 
Right leg in position forward — Place! 
I.) Swing leg in half circle backward, in 2 counts — Begin! 

' >NF,: The leg is swung outward and backward into position backward. TWO: 
The leg is swung "outward and forward into position forward. 

Leg — Down! 
2.) The same from left leg in position forward. 

Exercises i and 2 forward from leg in position backward. 
In position — Stand! 

ROLLING LEG. 

Hands on hips — Place! 
Right leg in position forward — Place! 
I.) Roll leg in circle to the left — Begin! 

The foot describes a circle to the left. 

2.^ The same to the right. 
Leg — Down ! 

Roll leg in position sideward and backward. 
In position — Stand! 

RAISING KNEE. 

Arms folded backward — Place ! 
I.) Raise right knee in 2 counts — Begin! 
2.) The same with the left knee. 

Exercises i and 2 from leg in position forward. 

COMBINATION. 

Leg in position forward — raise knee — and reverse order, in 4 counts. 
In position — Stand ! 

RAISING FOOT. 

Hands on hips — Place! 
I.) Raise right foot (backward), in 2 counts — Begin! 
2.) The same with the left foot. 

Exercises i and 2 from leg in position backward. 

Exercises i and 2 from leg in position sideward. 

COMBINATION. 

Leg in position backward —raise foot— and reverse order, in 4 counts. 
In position— Stand ! 



FREE GYMNASTICS. 163 



RAISING HEEL. 

Arms folded backward —Place ! 

Right leg in position forward — Place! 
I.) Raise left heel, in 2 counts — Begin ! 

Leg — Down! 
2.) The same from right knee in position forward. 
3.) The same from right foot in position sideward. 
4.) The same from right foot in position backward. 

Exercises 1-4 with left leg, knee and foot in position and raising right 
heel. 

In position — Stand! 

BENDING KNEE. 

Hands on hips — Place ! 

Right leg in position forward — Place ! 
I.) Bend left knee, in 2 counts--Begin ! 

Leg — Down! 
2.) The same from right knee in position forward. 
3.) The same from right foot in position sideward. 
4.) The same from right foot in position backward. 

Exercises 1-4 with left leg, knee and foot in position and bending 
right knee. 

Combine, raising heel and bending knee. 

In position — Stand ! 

THRUSTING LEG. 

Arms folded backward — Place! 

Right knee in position forward — Place ! 
I-.) Thrust leg forward, in 2 counts — Begin ! 
2.) Thrust leg sideward right. 
3.) Thrust leg backward. 

Leg — Down ! 

Exercises 1-2 from left knee in position. 

Right foot in position sideward — Place! 
I.) Thrust leg sideward right, in 2 counts — Begin! 

Leg — Down! 

The same from left foot in position backward. 

COMBINATIONS. 

I.) Thrust leg and raise opposite heel, alternately and simultaneously. 
2.) Thrust leg and bend opposite knee, alternately and simultaneously. 
In position — Stand! 



i64 FREE GYMNASTICS. 



FOOT MOVEMENTS. 

Hands on hips — Place ! 

Right leg in position forward — Place! 
I.) Bend foot upward, in 2 counts — Begin!: 
2.) Bend foot sideward right. 
3.) Bend foot sideward left. 
4.) Rock foot upward and downward. 
5.) Rock foot sideward right and left. 
6.) Roll foot in circle to the right. 
7.) Roll foot in circle to the left. 

Leg — Down ! 

Exercises 1-7 from left leg in position forward. 

Foot movements from knee in position forward. 

In position — Stand! 

THE HALF STOOP. 

Hands on hips — Place! 
I.) Half stoop, in 2 counts — Begin! 

ONE: Both knees are bent outward equally; the trunk is held erect. The heels are- 
not raised. TWO : The knees are straightened and closed. 

Arms — Down ! 

COMBINATIONS. 

Half stoop with arm, trunk, feg and foot movements. 

THE STOOP. 

Hands on hips — Place ! 
I.) Stoop, in 2 counts — Begin! 

ONE: Both knees are bent outward equally; the heels are raised; upper and lower 
limbs touch. TWO : The knees are straightened and closed, and heels lowered. 

Arms — Down! 

COMBINATIONS. 

Stoop with arm, trunk, leg and foot movements. 
Hands on hips — Place ! 
2.) In stoop-position — Stand! 

The body remains in the stoop-position. 

Starting position — Stand ! 
Arms — Down ! 

COMBINATIONS. 

In the position of the stoop: leg and arm movements. 



FREE GYMNASTICS. 165 



THE BALANCE-STOOP. 

Hands on hips — Place! 
In stoop-position — Stand! 
I.) Balance-stoop, right leg forward — Place! 

I'he right leg is placed in position forward. The body rests on the left toe. 

In stoop-position — Stand! 
^.) Balance-stoop, left leg forward — Place ! 

In stoop-position — Stand ! 

In starting position — Stand! 
3.) In balance-stoop, right leg forward — Stand ! 

Starting position — Stand ! 
4.) In balance-stoop, left leg forward — Stand ! 

Starting position — Stand ! 
5.) Balance-stoop right, in 2 counts — Begin! 

ONE: Balance-stoop, right leg forward. TWO: Starting position. 

'6.) Balance-stoop left, in 2 counts — Begin! 
Arms — Down! 

COMBINATIONS. 

In* the position of balance-stoop: arm and foot movements. 
Balance-stoop with arm movements. 

THE GUARD. 

Hands on hips — Place! 
1.) In guard-position, right foot forward — Stand! 

The right foot is placed forward about lo or 12 inches; both knees are bent, the 
body is held upright and rests principally upon the left foot. 

Starting position — Stand ! 
2.) In guard-position, left foot forward — Stand ! 
In position — Stand! (Arms down.) 

COMBINATIONS. 

In the position of the guard: arm movements. With the guard: arm, 
foot, trunk and leg movements. 

THE CROSS LONGE. 

Hands on hips — Place! 
I.) Cross longe forward right, in 2 counts — Begin! 

ONE: The right foot advances forward obliquely to the left side, as in cross-step- 
position. TWO: Starting position. 

2,) 'Cross longe forward left. 
3.) Cross longe backward right. 
4.) Cross longe backward left. 
Arms — Down ! 



i66 FREE GYMNASTICS. 



THE BALANCE-LONGE. 

Hands on hips — Place ! 
I.) Longe sideward right — balance-longe — and reverse order, in 4 counts 
— Begin ! 

ONE: Longe sideward right. TWO: The left foot is raised about three inches,, 
the body balancing on the right foot. THREE: The left foot is replaced on the floor. 
FOUR: Starting position. 

2.) The same to the left. 
Arms — Down! 

For other forms of the balance longe see classified index. 

THE CROSS LONGE-REVERSE. 

Hands on hips — Place. 
I.) Cross longe-reverse forward ri,G:ht, in 2 counts. 

ONE: The right foot is placed in cross-step-position forward right and the left knee 
is bent. TWO: The knee is straightened and the heels are closed. 

2.) Cross longe-reverse forward left. 
3.) Cross longe-reverse backward right. 
4.) Cross longe-reverse backward left. 
Arms — Down! 

THE balance: LONGE-REV-ERSE. 

Hands on hips — Place ! 
I.) Balance longe-reverse forward right, in 2 counts — Begin! 

ONE: The right foot is advanced forward, as in step-position, but is not plkced on 
the floor, and the left knee is bent TWO: The knee is straightened and the heels 
are closed. 

2.) Balance longe-reverse forward left. 
3.) Balance longe-reverse backward right. 
4.) Balance longe-reverse backward left. 
Arms — Down! 
For other forms of the balance longe-reverse see classified index. 

LONGE WITH FACING. 

Hands on hips — Place! 
I.) Right face and longe forward right, simultaneously, in 2 counts- 
— Begin ! 

ONE: Face to the right, and longe forward right. TWO. Face to the left, and 
starting position. 

2.) Left face and longe forward left. 

3.) Right about face, and longe forward right, simultaneously, in 2 counts 
— Begin! 

ONE: Face about to the right, and longe forward right. TWO: Face about to the 
left, and starting position. 

4.) Left about face and longe forward left. 
Arms — Down ! 



FREE GYMNASTICS. 167 



COMBINATION^ 

Longe forward to the side and to the rear with arm, foot, trunk and 
leg movements. 

THE STRIDE SIDEWISE. 



Hands on hips — Place! 

In stride position sidewise — Stand! 

The knees bend slightly and the body springs upward; both legs move outward 
equally. In touching the floor, the knees again bend slightly. In the stride, the head 
and body are held perfectly upright. The legs are straight and the feet, turned out- 
ward, rest firmly upon the flcor.. 1 he distance from heel to heel is from t% to 2 feet, 
according to the length of the limbs. 

Starting position — Stand! 

The knees bend quickly, the tody springs upward, and the legs close. In alighting, 
the knees bend slightly and are quickly straightened. 

Arms — Down ! 

KNEE MOVEMENT. 



Hands on hips — Place! 
In stride position sidewise — Stand! 
I.) Bend right knee, in 2 counts — Begin! 

ONE: The right knee is bent , bringing the body in the longe position. TWO: 
The knee is straightened. 

2.) Bend left knee, in 2 counts — Begin! 

3.) Bend right and left knee, alternately, in 4 counts — Begin! 

4.) Bend right and left knee, alternately, in 2 counts — Begin! 

ONE: The right kreeisbent. IWO: The right knee is straightened and the left 
knee bent, etc., etc. After the command "stop." (-which is given when the right knee 
is bent) the right knee is straightened, 

5.) Bend both knees, simultaneously, in 2 counts — Begin! 

In position — Stand ! (Spring to the fundamental position.) 

COMBINATIONS. 

I.) In the position of stride: arm, trunk, leg and foot movements. 
2.) With the stride: arm, trunk, knee, leg and foot movements. 



i68 FREE GYMNASTICS. 



THE STRIDE CROSSWISE. 

Hands on hips — Place ! 
I.) In stride position, crosswise, right foot forward — Stand! 

The knees are bent quickly, the body springs upward; the legs separate, the 
right leg forward, and left leg backward. The position of the head and trunk 
remains unchanged. In alighting, the knees slightly bend. The legs are straight, and 
the feet, turned outward, rest firmly upon the floor. The distance between the heel of 
the right foot and the toe of the left foot is from i^ to 2 feet, according to the length 
of the limbs. 

Starting position — Stand ! 

The body springs to the fundamental position with hands on hips. 

2.) In stride position, crosswise, left foot forward — Stand! 
In position — Stand ! (Arms down.) 

COMBINATIONS. 

I.) In the position of stride, crosswise: arm, trunk, knee, leg and foot 

movements. 
2.) With the stride crosswise: arm, trunk, knee, leg and foot movements. 

THE STRIDE-OHLIGUE. 

Hands on hips — Place! 
i.) In stride-oblique, right foot forward — Stand! 

The right leg is placed obliquely forward to the right, the left leg obliquely backward 
to the left. The trunk and head make an eighth-turn to the left. 

Starting position — Stand! (Front face.) 
2.) In stride-oblique, left foot forward — Stand! 

In position — Stand! (Front face and arms down.) 

FACING IN POSITION OF STRIDE. 

Hands on hips — Place ! 
In stride, sidewise — Stand! 
I.) Right— Face! 

A quarter-turn to the right; the feet are moved; the body is then in stride crosswise, 
right foot forward. 

2.) Left — Face! 

Body in stride sidewise, 

3.) Left — Face! 

Body in stride crosswise, left foot forward. 

4.) Rightabout — Face! 

A half-turn to the right. Body in stride crosswise, right foot forward. 

5.) Left about — Face! 

Body in stride crosswise, left foot forward. 

6.) Right face and in fundamental position — Stand ! 

While the body springs upward, a quarter-turn to the right is made, brmging the 
body in the fundamental position, facmg front. 



FREE GYMNASTICS 169 



In stride, crosswise, rightfoot forward — Stand! 
7.) Left — Face ! 

Stride sidevvise. 

8.) Left— Face ! 

Stride crosswise, left foot forward. 

9.) Right — Face ! 

Stride sidewise. 

10.) Right face and fundamental position — Stand! 

COMBINATIONS. 

Stride with facing in connection with arm, trunk, knee, leg and foot 
movements. 

THE LAY FORWARD. 

In stoop, hands on floor — Stand ! 

The fingers or the hands are placed on the floor near the feet^ on the outer sides. 

I.) Body in lay-position forward, single walk — Place! 

The hands are moved forward alternately, as in walking, until the body is perfectly 
straight. The arms are straight and the hands are turned outward. The body rests on 
the hands and toes. The small of the back is held hollow, the head is slightly raised; 
legs and feet are close together. 

Body in stoop-position, single walk— Place! 

The hands are moved backward, 

.2.) Body in lay-position forward, double walk — Place! 

The hands are moved forward simultaneously. 

Body in stoop-position, double walk — Place! 

The hands are moved backward. 

3.) Body in lay-position forward, leap forward — Place ! 

The body is placed ir. the lay-position in one motion. 

Body in stoop-position, leap backward — Place i 
4.) Body in lay-position forward, hands fast — Place! 

The legs are thrust backward and the body placed in lay-position. 

Body in stoop-position, hands fast — Place! 

The feet are drawmforward and the body placed in stoop-position. 

In position — Stand ! 
5.) Body in lay-position forward, drop forward — Place! 

The body, while falling forward, is held as straight as possible. 

ARM EXERCISE. 

I^ay position forward. 
1.) Bend arms, in 2 counts — Begin! 

ONE: The arms are bent. TWO: The arms are straightened. 

2.) Single walk forward — Begin! 

The hands are moved as in walking, the toes sliding on the floor. 

3.) Single walk backward — Begin! 

The body, sliding on the toes, is pushed backward. 

4.) Double walk forward — Begin ! 

Both hands are moved at the same time, as in hopping. 



lyo FREE GYMNASTICS. 



5. ) Double walk backward — Begin ! 

6.) Single walk sideward right (or left) in circle — Begin!. 

Body in stoop-position, hands fast — Place! 

In position — Stand! 

THE LAY SIDEWARD. 

In stoop, hands on floor — Standi 
Body in lay forward, double walk — Place! 
I.) Body in lay sideward right — Place! 

The body is turned over to the side, resting on the right arm and right foot. The 
left arm is held close to the left side. 

Body in lay forward — Place ! 
2.) Body in lay sideward, left — Place! 
3.) Body in lay forward — Place ! 

Body in stoop, hands fast — Place! 

In position — Stand ! 

THE LAY BACKWARD. 

In stoop, hands on floor — Stand ! 
Body in lay forward, leap forward — Place! 
Body in lay sideward right — Place! 
I.) Body in lay backward — Place! 

The body is turned over to the left, resting on both hands. The headis-held straight 

Body in lay sideward left — Place! 
Body in lay forward — Place! 
2.) Body in lay backward to the right — Place! 

The body makes half a turn. 

Body in lay forward to the left — Place! 
Body in stoop, leap backward — Place! 
In position — Stand ! , 

THE BALANCE-LAY. 

Body in lay, drop forward — Place! 
I.) Body in balance-lay, right hand and left foot — Place! 

The right hand is raised, the arm straightened forward, and the left foot is raised. 
The body balances on the left hand and right toe. 

Body in lay forward — Place! 
2.) Body in balance-lay, left hand and right foot — Place! 
Body in lay forward — Place! 
Body in stoop, hands fast — Place! 
In position — Stand ! 



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A Paper to be used in Public Schools as Supplementary Reading Matter. 

address: 

CARL BETZ, 303 East 12th St., 






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OF — 




BY 

Director and Supervisor of Physical Training, Public Schools, Kansas City, Mo. 



IHree $ I ^yMNastIcs, 

(Third Edition.) 
introduced into the public schools of 
CLEVELAND, O., PITTSBURGH, PA., KANSAS CITY, MO., 
DAVENPORT, LV., YANKTON, DAK , CAIRO, ILL., 

BUTLER, MO., SLATER, MO., KEOKUK, lA., 

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MARSHALLTOWN, lA., FORT SCOTT, KAS. 

POSTPAID, 75 CENTS. 

Testimonials : — 

Special Committee Board of Education. 

davenport, I a. 
"... .That the 'Betz' System, which we believe to be unsur- 
passed, whether in intrinsic merit or in adaptation to school 

work, be accepted " 

[adopted.] 

from chas. e. adams, a. m. 

Colby University, Waterville, Maine. 
"... .Your system, in its careful gradation of exercises, and 
in its number of movements, neither so great as to tax unduly 
the memory of the teacher, nor yet so small as to necessitate 
too frequent repetition, seems to me truly admirable and ex- 
actly suited to the needs of those who wish to provide for the 
symmetrical physical development of those under their 

charge " 

jg@^sch00ls furnished at special rates. 

Address: 

Oa,rl Betz, 

303 E. 1 2th St., Kansas City, Mo. 



— OF 




Dt 



HYSICALiCULTUREl 



^Mf^" 



BY 

Director and Supervisor of Physical Training, Public Schools, Kansas City, Mo. 



(^YMNASTIC ^ACTIOS, 

COMPRISING TACTICAL EXERCISES, MARCHING, RUNNING, HOPPING, AND MARCH- 
ING COMBINED WITH FREE GYMNASTICS. 

Postpaid, ------- 75 Cents. 

Testimonial: — 
from hon. hy. raab, ex-state superintendent of public instruction 

of illinois. 
Carl Betz, Esq., Kansas City, Mo. 
Dear Sir: — 

Your Gymnastic Tactics, received some time ago, is 
an excellent book for acquainting the teachers in public 
schools with the method of teaching gymnastics to the 
youth of the country. Any teacher who earnestly 
wishes to promote the physical culture of his pupils, 
may, by the use of your book, drill himself to intro- 
duce gymnastics into his or her school. I hope the 
time is not distant when schoolboards everywhere will 
see the necessity of having gymnastics made a part of 
the regular school course. 
Very truly yours, 

Henry Raab, 
Superintendent of Public Schools, Belleville, Ills. 
schools furnished at special rates. 
Address: 

Oarl Betz, 

303 E. I2th St., 

Kansas City, Mo. 



.^^ S-Z-STElv^ 



— OF 



IIPhysicalICultureI 






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BY 



Director and Supervisor of Physical Training, Public Schools, Kansas City, Mo, 



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YMN ASTlCS, 



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Testimonial: — 

from chas. e. adams, a. m. 

Colby University, Waterville, Maine. 
Mr. Carl Betz, 
Dear Sir: 
Part III. of your system has been received. After some 
experience in using your system both at the College Gymnas- 
ium and elsewhere, it gives me pleasure to state that it has 
proven itself thoroughly satisfactory; the gradation and 
variety of the exercises contained fit it to produce the most 
gratifying results. 

I predict for it great success in the public schools. The 
publication of the remaining parts I shall await with interest. 
Yours very truly, 

Chas. E. Adams, A. M., 

Colby University Gymnasium. 
schools furnished at special rates. 
Address: 

Oa^rl Betz, 

303 E. 12th St.. 

Kansas City, Mo. 



TESTIMONIALS. 



J. M. Greenwood, Sup't of Public Instruction, 
Kansas City, Mo. 
The very best system. No other approaches it. 
It should be used in all schools. 

J> M. Greenwood. 

T. C. Clendenen, Sup't of Public Schools, Cairo, 
Ills. 
Carl Betz, Esq., Kansas City, Mo. 
My Dear Sir:— > 

Your system of Free Gymnastics was intro- 
duced into all gradesof our city schools last December. 
Few of our teachers knew anything of any class of 
physical exercises, but your text on the subject in the 
hands of each teacher, causes them to love the exer- 
cise from the first. I consider your system carefully 
graded, and so systematic in plan and order that each 
and every part of the body is exercised and trained, 
but no one part to the neglect of another. The system 
possesses not only intrinsic vi'orth, but a perfect adapt- 
ability to school work. 

Very Sincerely Yours, 

T. C. Clendenen. 

Sup't of Public Schools, 

From "Journal of Education," Boston, Mass. 

The exercises in these valuable books are identical 
with those of the German system, although thearrange- 
:ment is changed to suit the different conditions of our 
schools. The strong point in these books lies in the 
fact, that they contain carefully graded lessons for each 
week in the school year for the several grades ; com- 
mencing with the simplest movements, they lead grad- 
ually and philosophically to the most complex, giving 
due care to all parts of the body, including the use of 
poles, wand, rings, dumb-bells and Indian clubs. The 
system fulfills nearly all the ends of true physical 
exercise by securing and retaining the interest of the 
children, bringing into energetic action all the muscles 
of the body, thus stimulating the action of the lungs 
and heart, increasing respiration and circulation and 
toning up the whole system. 

Prof. Betz has carefully considered the difficulties 
against which all teachers contend in attempting to 
introduce physical exercises in schools, the absence of 
any musical instrument and lack of floor-room and his 
exercises are largely arranged to be given in the 
school room, between the desks and without musical 
accompaniment, and any hve teacher that has the 
physical well-being of the child at heart can success- 
fully carry out his plan. 

These manuals have been introduced as textbooks 
in the public schools of Kansas City, Davenport, 
Cleveland, Pittsburgh and Cairo, aTid we would like to 
see them tried in New England. 

G. T. Johnson, Principal Karnes School, Kansas 
City, Mo. 
Prof. Carl Betz, Kansas City. 
Dear Sir: 

It affords me great pleasure to be granted the 
■privilege of adding my testimony to that of many 
others in favor of your "System of Physical Culture" 
for the use of schools, colleges and clubs. It is, in 
my opinion, superior to that of any other system in 
use in the United States, and is worthy of adoption 
into all schools of this country. 

[••f Hoping to soon see gymnastics as commonly taught 
in our schools as the three R's, 

I. remain,. truly yours, 

' G. T. Johnson, 

Principal Karnes School. 



I. C. McNeill, Principal Morse School, Kansas 
City, Mo. 
Prof. Carl Betz, City. 
Dear Sir: — 

In my opinion, your system of gymnastics has 
three marked points of excellence: 

1. It aims at a harrnonious development of all parts 
of the child's physical nature. 

2. It requires close attention and prompt decision 
on the part of the learner to obey the directions of the 
instructor. By this means, attention and will- 
power are cultivated. 

3. The habit of prompt obedience, learned in the 
practice of your exercises, becomes a habit, and ex- 
tends to obedience in other things. 

Very Respectfully, 

I. C. McNeill, Prin. 

From "Common School Education," Boston, Mass. 
Some form of gymnastics has become a necessity in 
the school-room, and it is of the utmost importance 
that the teacher should be able to give the children 
placed under her charge systematic exercises that are 
adapted to their age and strength. In this practical 
and valuable work of Carl Betz, the teacher will find 
clear and concise directions for exercises with dumb- 
bells, wand, rings and clubs. The work is designed as 
a manual of instruction, and gives each lesson in such 
a way that the reader, with a little thought, can readi- 
ly understand the exact motions and positions of the 
different limbs during each step of the exercise. The 
book will be found of great value in this important 
branch. 

J. F. Starr, Sup't of Public Instruction, Butler, 
. Mo. 
Prof. Carl Betz, Kansas City, Mo. 
Dear Sir: — 

Your system of Physical Culture, introduced 
in our school, has given excellent satisfaction. 

The directions are so plain that any industrious 
teacher may qualify himself in a short time to conduct 
the exercises successfully. The fact that the commands 
maybe varied at anytime, instead of following in a 
stereotyped series, gives novelty and demands the close 
attention of the pupils. 

Yours Respectfully, 

J. F, Starr. 

C. W. Thompson, Principal Garfield School, 

Kansas City, Mo. 
Having used Prof. Carl Betz's system of "Physical 
Culture" for three years, I take pleasure in stating 
that it is admirably adapted to the wants of our schools. 
It certainly cultivates a more graceful carriage of per- 
son, and trains to prompt, unquestioning obedience. 
C. W. Thompson, Principal. 

F. D. Tharpe, Principal Webster School, Kansas 
C'TY, Mo. 
Prof. Carl Betz, Kansas City, Mo. 
Dear Sir: 
After having used your "System of Physical 
Culture" for two years in our School, I can, without 
hesitation, say that your work is a most excellent treat- 
ise on this subject. The directions and suggestions 
are such that any teacher, who will, can make the 
exercises a success. I think any one wanting a work 
on Cahsthenics cannot do Ijetter than to procure your 
book. 

F. D, Tharpe. 
Principal Webster School. 



ONGBESS 




